These methods will definitely make your abs work.
Together with the top trainer of the World Class network, Ekaterina Nekrasova, we figure out how to diversify and complicate the basic exercise, if you are already bored with performing an ordinary bar.
The plank is one of the best core exercises. It's no secret that in such a simple exercise the whole body is involved: abs, buttocks, muscles of the legs, back, shoulders and arms. All of these muscles are responsible for various movements. The plank helps relieve back pain and improves posture and flexibility. The classic form of this pose is a static exercise that needs to be held for as long as possible. Beginners can start with 30 seconds, and pros can master 3 minutes or more. But what if you want to somehow diversify your workouts? Various variations of planks come to the rescue.
Classic plank technique
Before mastering advanced techniques, it is necessary to become closely acquainted with the classics. Lie on your stomach, bend your elbows and stand on them. Stretch your legs, lean on your socks. Your body should form a straight line parallel to the floor. The pelvis should not stick up: twist the buttocks a little and do not load the lower back. Set a stopwatch and hold that position for as long as you can. You can also stand in a plank with your arms straight, on your palms - this is also considered a classic option.
Only when you began to confidently perform an ordinary bar should you think about making the exercise more difficult. There are five different techniques for this.
1. Side plank on the elbows with raised leg and arm
It is important to tighten the buttocks so that the pelvis does not pull towards the floor. In this version of the bar, you also need to monitor balance.
Lie on your right side, lift your upper body, resting on your elbow, and your pelvis. Lift up as far as you can, straight left leg, and then arm and hold in this position. Repeat the same exercise on the other side. Start with 30 seconds and work your way up.
2. Plank with lowering the hips to the sides
In such a bar, your abs will burn.
Stand in a classic elbow plank. Lower your hips to one side or the other, touching the floor. Try not to lift the pelvis up, keep it twisted, avoiding stress on the lower back. Do 20-30 of these twists per set.
3. Plank with a raised leg
This variation of the exercise will put more pressure on your abs and upper body. After it, it will be easier for you to stand in the classic plank.
Stand in a classic elbow plank. Lift one leg off the floor and lift it up as far as possible. At the same time, try not to raise the pelvis and not bend the lower back. Stand in this position for 20-30 seconds and change legs.
4. Plank "Corner"
This is my favorite exercise.
Stand in a classic elbow plank. Push them off the floor and push the pelvis up. Your body should resemble a reverse V. Legs should not bend at the knees. Do not lift your head, the neck is an extension of the spine. At the end, return to the starting position. "Corner" can be performed on straight arms, on the palms. Do 20-25 reps.
5. Plank with leg curl
In this version, the planks will also pump the buttocks.
Stand in the classic plank on the palms with your arms straight. Lift one leg off the floor and lift it up as far as possible, straining the buttocks. From this position, without lowering your leg back to the floor, bend your knee and stretch it towards the opposite elbow, straining your abs.Then return to the starting position and repeat the same movements with the other leg. Do 20 indulgences.