Summary: Planks are a GREAT way to get both a core workout and a full body workout without any equipment.
Planks are a GREAT way to get both a core workout and a full body workout without any equipment. When you’re doing a plank, if you’re doing it properly, you’ll be working your core for about the first 10 seconds before other muscles kick in to help. If you only want to work core, hold for 10 seconds, rest for 3 and repeat!
When you’re doing a plank, be sure that your body is creating a straight line. NO butt in the air, or hanging down. Rest if you don’t have the proper form! Also, be sure that your elbows are below your shoulders and push your weight back towards your heels.
Another great thing about planks? There are so many different variations to hit different muscles and keep you from getting bored! Here are 5 plank versions for you to try out:
- Straight Arm (or forearm!) Plank: Back to the basics!
- Side Plank: You can either stack one foot on top of the other, or you can take the lower leg and place your knee on the ground. Another option is to go down onto your forearm if this bothers your wrists.
- Reverse Plank: Flip it over and work some new muscles!
- One Legged Plank: This sets you off balance so your core works harder!
- Mission Impossible Plank: Start in a regular plank and then move your arms and legs out – be sure to keep your back straight!
