Nowadays people are very desperate to get six pack abs as they enhance the overall appearance. They adopt different diet plan and workout method to get those six-pack abs. The majority of people practice crunches and other abdominal exercises to get abs. Out of all abdominal exercises, planks are considered as one of the best exercises to strengthen the core and abdominal muscles. The plank exercise not only strengthen the core and abdominal muscles but also prevent back injuries as well as also improves body posture. Moreover, the plank exercise is easy, you can do them at home or in your office. If you are bored with practising the same type of planks, then there are plank variations which help you to get solid abs and core. (Also read: How to add lean mass and eliminate body fats at the same time with 8*8 method)
Let’s know about plank variation which helps to get solid abs and core:
To practice standard plank, get down on the floor and put your elbows and forearms on the surface. After this create a straight line from your shoulder to your ankles. For better results hold this position without moving.
To practice reaching plank, come in the plank position then slowly forward your one arm until your elbow is straight. After this, pause for second and then pull that arm back. Do the same thing with another arm to complete one repetition. (Also read: Which exercises you can do in your bed to get a flat tummy)
To practice this variation of plank, come in the pushup position then lower down one elbow to the ground. Then do with another elbow, so that both elbows flat on the ground. After this take a small pause, take the first arm that went down and push up yourself up on that side. Following this, do the same thing with other arm and pushup yourself back up to the start position.
Beginner side plank
To practice the beginner side plank, lie down on one elbow and bend your knees. After this, lean your elbow and push your hips ups towards the ceiling. For better results make sure that your body in straight line.
To practice side plank, lie down on your elbow directly under the shoulder. Keep your legs straight and feet stacked one on top of the other. For better result hold the position for as long as you can. Try to hold the plank for 20 seconds on each side. (Also read: What are the benefits of spinning exercise)