Types of plank, 5 types of exercise you might not have known about, how to do the plank correctly

fitness trainer

What types of plank are there and how to do them?

The plank is one of the easiest to perform and at the same time the most difficult exercises. And this is if we talk about only one standard variation of it. It turns out that there are many more types of plank, and each of them is aimed at different muscle groups.

We have collected as many as five variations of this exercise. Try doing each of them.

Turinys

Reverse Plank

An extremely non-standard and not very common type of plank. The exercise differs in that the elbow stand in it is performed facing the ceiling.

Technique

Lie on your back.
Take your arms back and rest on your elbows.
Straighten the torso.
Hold in this rest.

Engage: shoulder muscles, biceps and triceps, quadriceps, abdominal muscles and buttocks.

Side plank on elbows

This exercise differs more than the previous one from the usual plank. In it, the entire load falls only on one arm and is distributed completely unevenly. Therefore, this variation of the exercise requires performing on each side.

Technique

Lie on your side. We lean on the elbow.
Keep the free arm at the waist.
The body is straightened and kept in this position.

Engage: oblique muscles of the abs, buttocks, forearm and biceps.

Side plank on straight arms

This exercise is significantly complicated by the fact that when performing it, you need to keep your balance. And when the muscles are so tense, it becomes very difficult. Therefore, before doing this plank, it is recommended to fully master the side plank on the elbows.

Technique of execution

Lie on your side.
Rest one palm on the floor beneath you.
Straighten the arm resting on the floor.
Straighten the free arm and raise it up.
Straighten the torso completely and hold it in this position.

The musclesinvolved are: cortex, oblique abdominal muscles, biceps, glutes and large adductor muscle.

Dynamic plank with twisting hips

As indicated above, dynamic planks have a more complex effect and therefore greater effectiveness. By including this type of plank in your workout, you will provide your body with both strength and cardio exercises.

Technique

Stand in a normal elbow plank.
Then swing the pelvis from side to side.
On each side try to go as low as possible.
The torso remains straight.

The musclesinvolved are: oblique abdominals, buttocks, large adductor muscle, biceps and bark muscles.

Trainer’s tip: There is no point in standing in the regular plank for half an hour. It is aimed at working the internal abdominal muscles, and they work in the exercise literally for the first 20-30 seconds. The rest of the time the load is distributed throughout the body. It is not enough for detailed workout of this or that group, so the standard plank simply exhausts the athlete.

Make your workouts more varied!