How to pump your abs with the plank. 12 variants of exercises for abs

How to pump your abs with the plank. 12 variants of the exercise for cubes on the abdomen

Will you try to do all the racks in one workout?

The plank is a good aid in pumping your abs, biceps, triceps, glutes and lumbar muscles. We all know the standard plank stance, but there are actually many more variations of the exercise. We’ve found as many as 12. Why don’t you try doing them all at once?

fitness trainer, master of sports in fitness and bodybuilding.

Shows 12 variations of the plank.

Movable plank

This exercise alternates between two positions: elbowstand and handstand. But the transition is very smooth.

Technique:

• We stand in a supine position. Body and legs form one straight line;
• pull the pelvis back, gently lifting it slightly upwards;
• come down into an elbow stand;
• bring the pelvis back again and return to a supine position;
• breathing evenly, keeping your back straight.

Plank with a transition to the elbows

Technique:

• Stand at a supine position. Body and legs form one straight line;
• from this position move to the elbow plank, bending alternately the left and right arm;
• dynamically alternate between these two positions;
• keep the back straight, do not lift the buttocks up.

Plank with lifting legs

Technique:

• Stand at a lying down position. Body and legs form one straight line;
• lift up the left leg, fix in this position for a couple of seconds. Then smoothly lower the leg to the starting position;
• lift the right leg up;
• perform the exercise alternating both legs;
• the back remains straight, breathing is not disrupted.

Plank with knees touching the floor

Technique:

• Stand at a lying down position. Body and legs form one straight line;
• smoothly bend one leg in the knee and touch the floor. Keep your toes on the floor;
• then return to the starting position. Repeat the same thing with the other leg;
• then synchronously bend both legs and touch the floor;
• back straight, breathing even.

Plank with touching the palm of the foot

Technique:

• stand in a lying position, feet wide;
• a little push off the floor, lift the pelvis up and touch the ankle of the right foot with the left hand. Keep the right hand on the floor;
• come back to the starting position and repeat the same with the right hand.

Plank with pulling knees to the chest

Technique:

• stand at a lying down position;
• pull the right leg off the floor, pull the knee to the chest. Then straighten the leg without touching the floor. Repeat the movement twice;
• do the same with the opposite leg;
• keep your back straight, breathing even.

Plank with twisting

Technique:

• stand at a lying down position;
• bend the left leg, twist the body sideways and lower the pelvis down. The right leg is straight;
• perform the same movement on the right side;
• back remains straight, breathing even.

Plank with steps with hands to feet

Technique:

• stand at a lying down position;
• begin to “step” with the palms of the hands to the feet. We try to put the palms as close as possible to the feet. The pelvis and hips rise up, and the legs straighten smoothly;
• do not linger at the top point, immediately begin to move the palms back to the starting position.

Plank with steps with feet to hands

Technique:

• stand in a lying down position;
• begin to dynamically move the legs forward, lifting the pelvis. Try not to bend the legs. The body should look like an inverted letter V;
• without lingering in the upper point, move the legs back and come to the starting position.

Plank with push-up and squatting

Technique:

• stand at a lying down position;
• perform a push-up;
• after that we pull the pelvis back, bending the knees as much as possible. You get a small squat;
• without lingering in this position, again go to a supine position;
• do not bend the back strongly, keep breathing even.

Dynamic plank with push-up and twisting.

Technique:

• Stand at a lying down position. Perform a push-up;
• after bending both legs, twisting the body to the left;
• come to the starting position, again perform a push-up and do twisting, but to the right;
• throughout the exercise breathe evenly, the back remains straight.

For detailed performance of the exercises, see the video on “Championship”.

If you managed to do all variations of the plank in one training session – congratulations, you are a super athlete! And now you know how to diversify your training and what exercises you can include in your training plan.