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TOP 11 PLANK EXERCISE TO DO AT HOME

1.Plank

One of the very easy exercises! This is how you can do:

 Place your palms flat on the floor, hands shoulder-width apart, having your shoulders stacked directly above your wrists.

Extend your legs behind you, feet hip-width apart.

Tuck your tailbone and engage your core, butt, and quads holding for a certain amount of time.

This ab exercise targets the deltoids, latissimus dorsi, glutes, and core.

2.Forearm plank

Want to build your core and deltoids?? Well, here’s a solution!

Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.

Extend your legs behind you, feet hip-width apart.

Tuck your tailbone and engage your core, butt, and quad holding for a certain amount of time.

More technically, this exercise targets the core, latissimus dorsi, glutes, and deltoids

3.Lateral Plank walk:

All of us crave for a strong torso and define triceps. Voila! You could maybe check this out!

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is rep 1

Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction.

4.Plank with spiral rotation

This exercise is going to be fun and easy!

Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.

Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling. Pause here for a second, then return to start. That’s 1 rep.

5.Plank to downward dog trap

Start in a high plank with your wrists under your shoulders and your feet hip-width apart.

Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.

Keep your core tight and shift your weight forward to come back into a high plank.

6.Forearm plank rock

Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads.

Rock your entire body forward a couple inches so your shoulders go past your elbows toward your hands.

Rock back a couple inches. That’s 1 rep.

Make sure to keep your core, butt, and quads engaged the entire time.

7.Side plank

Lie on your right side with your right hand directly underneath your right shoulder. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor.

Extend your left hand straight up toward the ceiling, doing it for a certain amount of time.

8.Plank hop

Lie on your right side with your right hand directly underneath your right shoulder. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left hand straight up toward the ceiling.

Hold here for a set amount of time.

9.Plank Tap

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.

Do the same thing with your left hand to right shoulder. That’s 1 rep.

Continue alternating sides.

To make this easier, try separating your legs a little more.

10.Forearm plank to dolphin

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.

Do the same thing with your left hand to right shoulder. That’s 1 rep.

Continue alternating sides.

To make this easier, try separating your legs a little more.

Targets the deltoids, latissimus dorsi, triceps, and core.

11.Plank Jack

Start in plank with your forearms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Jump your feet out and in (like jumping jacks). Try not to let your butt and hips bounce up and down as you jump your feet in and out.

Continue for a set amount of time.

Targets the the deltoids, latissimus dorsi, triceps, glutes, hip adductors (inner thigh muscles), glutes, and core.

If you find this article informative, do share it with your friends!

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