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Planks are a safe and effective way to strengthen the core. The core is a term used to describe abdominals and glutes. This group of muscles are responsible for stabilizing the back and providing support for the abdominals and hip muscles. In this article I’ll explain and show you different plank exercise variations.
The video demonstrates 3 options of planking, ranging from beginner to advanced. Hold each plank for 15-30 mins depending on fitness level. Repeat the circuit 1 time through, then add more rounds for more challenge.
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Plank Variations
Beginner: Kneeling plank:
Stack your wrists elbows and shoulders in one line.
Draw your abdominals in toward your spine.
Curl under your toes and hover your knees off the ground 2 inches. Keep your neck in a neutral position and exhale strongly.
Intermediate: High Plank:
Stack your wrists elbows and shoulders in one line.
Draw your abdominals in toward your spine.
Curl under your toes and hover your knees off the ground keep your legs straight. Keep your neck in a neutral position and exhale strongly.
Drop you hips slightly and squeeze your glutes to support the hips
Advanced: High Plank with Hip Stretch:
Stack your wrists elbows and shoulders in one line. Draw your abdominals in toward your spine. Curl under your toes and hover your knees off the ground keep your legs straight. Keep your neck in a neutral position and exhale strongly. Step forward to runners lunge and alternate reaching with each arm. Try not to let your weight shift.
Conclusion
Adding a plank variation workout to your daily exercise routine will greatly strengthen your core and abdominals while increasing stamina. Also remember, if you have any type of diabetes condition, the addition of planking exercises will serve you well to better manage your blood sugar levels.
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Previously published on diabetesknow.com and is republished here under permission.
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Photo credit: iStockphoto.com