plank variations
Plank

How to do a Best Side Plank Variations to Strengthen Your Core and Abs-23

How to do a Side Plank Variations

Planks are a great exercise to strengthen your core. But doing the same thing over and over again can get boring after a while. That’s why it’s important to mix things up and try different variations of the plank to keep your body guessing. In this blog post, we’ll explore how to do different variations of planks to strengthen your core and abs. We’ll also provide some tips on how to get the most out of this exercise. So if you’re looking for a way to add some variety to your workout routine, look no further.

Plank Variations

When it comes to working your core, there’s no exercise more effective than the plank. And, while the standard plank is a great way to engage your abs, there are plenty of variations that can help you target different muscle groups and get greater results. Here are some of our favorite plank variations to strengthen your core and abs:

1. Elbow Plank: This variation is done by placing your elbows on the ground instead of your hands. This position puts more emphasis on your triceps and shoulders, making it a great way to work those muscles as well.

2. Side Plank: As the name suggests, this variation has you lying on your side instead of face-down or face-up. It’s a great way to target your obliques, as well as your glutes and quads.

3. Reverse Plank: Begin in a seated position with your legs extended in front of you and your palms planted on the ground behind you. From here lift your hips off the ground so that your body forms a straight line from head to heels. This variation works all the muscles in your back, including your glutes, hamstrings and lower back.

4. Walkout Plank: Start in a standing position with feet hip-width apart and place both palms on the ground in front of you. From here, “walk” into a push-up position, keeping both your hands on the ground. Once you’re in the push-up position, lower your body back to the starting position, one arm at a time. This variation is great for working your chest, shoulders and triceps in addition to your core.

5. Plank with Alternating Leg Lift: Start in a standard plank position with both feet together. From here, lift one leg off the ground and hold it in the air for a few seconds before setting it back down and repeating with the other leg. This variation works your abs as well as your quads and gluts.

Article About:- Health & fitness

Article About:- Medical Technology

Article About:- Sports

plank variations
side plank variations, side plank variations

Side Plank Variations

The side plank variation is a great way to strengthen your core and abs. Here are some of our favorite side plank variations:

1. Side Plank with Leg Raises: Start in a side plank position with your feet together and one hand on the ground. Raise your top leg as high as you can, keeping your hips square. Hold for 10 seconds, then lower your leg and switch sides.

2. Side Plank with Twist: Start in a side plank position with your feet together and one hand on the ground. Twist your torso so that your top arm points toward the ceiling and your bottom arm points toward the floor. Hold for 10 seconds, then switch sides.

3. Reverse Plank: Begin seated on the ground with your legs extended in front of you and your arms behind you, palms flat on the floor. Pressing into your palms, lift your hips off the floor until your body forms a straight line from head to heels. Hold for 10 seconds, then return to starting position.

Plank Variations for Abs

There are a few different ways you can plank to target your abs. Here are some of the most common plank variations:

1. Standard Plank: Start in a push-up position with your hands directly under your shoulders and your feet hip-width apart. Keeping your back straight and your core engaged, hold this position for 30-60 seconds.

2. Side Plank: Start in a push-up position, but stack your feet together and lift your hips so your body forms a diagonal line from head to toe. Hold this position for 30-60 seconds, then switch sides and repeat.

3. Reverse Plank: Begin seated on the ground with your legs extended straight out in front of you and your palms flat on the ground behind you, fingers pointing toward your feet. Pressing into your palms, lift your hips off the floor until your body forms a straight line from head to heels. Stay in this position for 30-60 seconds.

4. Forearm Plank: Begin in a push-up position with your elbows bent and resting on the ground directly under your shoulders (forearms parallel to each other). Keeping your back straight and core engaged, hold this position for 30-60 seconds.

Different Plank Variations

Different plank variations can help you target different areas of your core and abdominals. For example, a side plank targets your obliques, while a front plank targets your rectus abdominis.

To do a side plank, start in a push-up position and then rotate your body so that your weight is on one forearm and your feet. Hold this position for 30 seconds to 1 minute, and then switch sides.

To do a front plank, start in a push-up position and then lower yourself so that your forearms are on the ground. Stay in this position for 30 seconds to 1 minute.

If you want an even bigger challenge, you can try doing planks with one arm or one leg raised off the ground. This will really test your stability and balance.

side plank variations
side plank variations, side plank variations

Reverse Plank Variations

Reverse plank is a great way to strengthen your core and abs. There are many different variations of the reverse plank that you can do to target different muscle groups. Here are some variations you can try:

1. Reverse Plank with Leg Raise: This variation targets the glutes and hamstrings. Start in a reverse plank position with your legs extended straight behind you and your hands on the ground in front of you. Keeping your hips level, lift one leg into the air, and hold for a few seconds before lowering back down. Repeat with the other leg.

2. Reverse Plank with Reach: This variation targets the shoulders and upper back. Start in a reverse plank position with your legs extended straight behind you and your hands on the ground in front of you. Keeping your hips level, raise one arm toward the ceiling, and hold for a few seconds before lowering back down. Repeat with other hand.

3. Reverse Plank with Knee Tuck: This variation targets the abs and obliques. Start in a reverse plank position with your legs extended straight behind you and your hands on the ground in front of you. Bring one knee toward your chest, keeping your hips level, and hold for a few seconds before lowering back down.

Yoga Side Plank Variations

There are many variations of the side plank that can be performed to target different muscle groups and intensify the move. Below are some of the most common side plank variations:

1. Standard Side Plank: Start in a push-up position, then rotate your body so that your weight is resting on your right forearm and the outside edge of your right foot. Stay in this position for 30 seconds, then switch sides.

2. Side Plank with Leg Lift: Start in a standard side plank position, then lift your top leg into the air and hold for 30 seconds before switching sides.

3. Side plank with bottom reach: Start in a standard side plank position, then reach your top arm under your body and tap the floor before returning to the starting position. Repeat on the other side.

4. Side plank with oblique crunch: Start in a standard side plank position, then bring your top knee toward your elbow, crunching your abs as you do. Return to starting position and repeat on the other side.

plank variations
side plank variations, side plank variations

Which plank variation is best?

Bottom line: A forearm side plank variations will help you target those abs more effectively, but a standard straight-arm plank is better for total-body conditioning. For best overall results, switch it up frequently and add in some dynamic plank movements, as well.

What are the 4 variations of planking?

This article provides 15 plank variations, ordered from easiest to hardest, to strengthen your core.
Knee plank (for beginners) .
Straight-arm knee plank (for beginners) .
Forearm plank.
Straight-arm (full) plank.
Forearm to full plank.
Side plank on forearm.
15 Plank Variations You Haven’t Tried but Need to.

What is the hardest type of plank?

Plank to Pike. This move is honestly so difficult. It’s the hardest on this list because it’s so hard to maintain the balance to perform it correctly. And the harder you’re working to balance, the harder your core is working.

Which plank is best for belly fat?

The 5 Best Plank Exercises To Lose 5 Inches of Belly Fat, Trainer…
Plank Touch Reach.
Plank Jacks.
Plank to Pushup.
Plank Shoulder Taps.
Long Lever Plank

Is it OK to do plank everyday?

How often should you do planks? You can perform a plank every day, on alternate days, or simply as part of your regular workouts.

What is the three person yoga poses easy 23 What is the hot yoga pasadena: Why You Should Take Up Yoga How to Perform Easy Two People Yoga Poses Beginners What is Best Hatha Yoga Poses for Beginners and benefits Sexy Yoga Poses for Beginners and Improve Your Sex Life
What is the three person yoga poses easy 23 What is the hot yoga pasadena: Why You Should Take Up Yoga How to Perform Easy Two People Yoga Poses Beginners What is Best Hatha Yoga Poses for Beginners and benefits Sexy Yoga Poses for Beginners and Improve Your Sex Life