How to complicate an ordinary plank? 5 proven techniques from a fitness trainer

Spolu s Ekaterina Nekrasová, a top trainer of the World Class network, we will find out how to diversify and complicate a basic exercise if you are bored with the usual plank.

The plank is one of the best exercises for working out the cortical muscles. It is no secret that such a simple exercise involves the whole body: abs, buttocks, leg, back, shoulder and arm muscles. All these muscles are responsible for various movements. The plank helps to get rid of back pain, improves posture and flexibility. The classic form of this pose is a static exercise that should be held for as long as possible. Beginners can start with 30 seconds, and pros can hold it for 3 minutes or more. But what to do if you want to somehow diversify your workouts? Different variations of plank come to the rescue.

Technique of performing the classical plank

Before mastering complicated techniques, it is necessary to familiarize yourself with the classics. Lie on your stomach, bend your arms at the elbows and stand on them. Extend your legs, rest on your toes. Your body should form a straight line parallel to the floor. The pelvis should not stick up: slightly twist the buttocks and do not load the lower back. Set a stopwatch and stay in this position for as long as you can. You can also stand in the plank with straightened arms, on the palms of your hands – this is also considered a classic variant.

Only when you have become confident in performing an ordinary plank, it is worth thinking about complicating the exercise. There are five different techniques for this.

1. side plank on the elbows with a raised leg and arm

It is important to tense the buttocks, so that the pelvis is not pulled to the floor. In this version of the plank, you must also watch your balance.

Technika

Lie on your right side, raise your upper body, leaning on your elbow and pelvis. Lift up as far as you can with your straight left leg and then your arm and hold in this position. Repeat the same exercise on the other side. Start with 30 seconds and gradually increase the time.

2. Plank with hips lowered to the side

In this plank, your abs will be on fire.

Technika

Stand in a classic plank on your elbows. Lower your hips to one side or the other, touching the floor. Try not to lift the pelvis up, keep it tucked, avoiding the load on the lower back. Do 20-30 such twists per approach.

3. Plank with raised leg

This variation of the exercise will put more strain on your abs and upper body. After it, it will be easier for you to stand in the classic plank.

Technika

Stand in the classic plank on your elbows. Take one foot off the floor and lift it up as far as possible. Try not to raise the pelvis and do not bend the lower back. Stand in this position for 20-30 seconds and switch legs.

4. Corner Plank

This is my favorite exercise.

Technika

Stand in a classic plank on your elbows. Push off the floor with them and push your pelvis upwards. Your body should resemble a reverse V. Your legs should not bend at the knees. Keep your head down, your neck is an extension of your spine. At the end, return to the starting position. “Corner” can also be performed on straight arms, on the palms of the hands. Do 20-25 repetitions.

5. Plank with bending of the legs

In this version of the plank, the buttocks will also be pumped.

Technika

Stand in a classic plank on the palms of your hands with straightened arms. Take one foot off the floor and lift it up as far as possible, tensing the buttocks. From this position, without lowering your foot back to the floor, bend your knee and reach for the opposite elbow, tensing your abs. Then return to the starting position and repeat the same movements with the other leg. Do 20 repetitions.