Challenge Yourself
To Change Yourself
While the plank may be one of the best total-body exercises, its
benefits begin to decrease as you get better at doing it. Try these five
modifications to pump up your traditional plank and keep your body
improving!
As with all exercises, the more you practice, the better you get. So
if you want to continue seeing results from your workouts, you must
continue to challenge yourself.
This is no more evident than with everyone’s favorite core exercise, the plank.
"Your body is designed for movement," Promax Fitness Ambassador Holly Perkins
tells SheKnows. "A traditional isometric (non-moving) plank will only
get you so far in your efforts toward functional strength."
Perkins, a certified strength and conditioning specialist, says that
once we’re comfortable with a traditional plank, we should be trying
more dynamic versions to continue building strength and sculpting our
bodies.
"Be sure to include various planks that add some kind of movement,
rather than simply holding for 30 seconds," says Perkins. "This will
challenge the muscles of the core and spine so that they become strong
in other movements that you may encounter in life, or in your other
workouts."
Ready to pump up your plank? Try our top five plank-perfecting moves:
1
The leg lift
This is the most basic modification you can make to the traditional
plank. Start with both feet planted hip-width apart on your hands or
elbows. Lift one leg and hold for 15 seconds. Repeat on the other leg.
Alternate for as long as you can hold your plank.
2
The lizard
Starting in a traditional plank with your hands shoulder width-apart,
bring your knee to the outside of your shoulder, turning your head to
meet your knee. Repeat on the other side. Aim for two sets of 30 reps
per side.
3
The twister
Start on your hands in a traditional plank. Bring your knee to the
opposite elbow, contracting your abdominal muscles as you twist. Repeat
on the other side. Aim for two sets, 30 reps.
Want more? Once your knee reaches your elbow, extend your leg.
4
The rotating plank
You’ll need a 3- to 5-pound weight for this exercise. Start in a
traditional plank, with the weight in one hand. Rotate your arm, lifting
the weight to a 90 degree angle above your body as you turn into a side
plank. Return to the start. Repeat for 15 reps per side, two sets. Make
sure to keep your arm straight and your back flat.
5
The superwoman
Similar to the previous exercise, start in a traditional plank, then
lift one leg. Once you have your balance, lift the opposite arm. With
your gaze forward, stretch your arm and leg as much as you can. Hold the
pose for 15-30 seconds. Repeat on the other side.
Want more? Try bringing your knee to meet your elbow under your body for 15 reps.
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