5 Plank Variations For A Strong And Stable Core Artofit

5 Plank Variations For A Strong And Stable Core Artofit 1. plank with a leg lift. from your plank position, lift one straight leg. hold for a few seconds, then lower and repeat with the other leg. do 10 15 repetitions on each side. 2. alternating knee to chest. from your plank position, lift your hips slightly and bring one knee to your chest. lower your leg. Starting in your plank position, keep your upper body stable and press into the floor as you lift your hips toward the ceiling. your legs should stay straight and your feet should slide toward your hands. add weight. try adding ankle weights and work on a small lift off when your feet are closest to your hands.

5 Plank Variations For A Strong And Stable Core Artofit Begin in a front plank position, with your wrists under your shoulders and your feet hip width apart. squeeze your glutes and quads to get your spine neutral. touch your left shoulder with your. You can choose to raise one arm rather than one leg,, and as with other plank variations, it works the core, arms and shoulders, your back, chest, quads and glutes. 19. plank tucks. (image credit. Sit tall on the floor with your legs extended in front of you. place your hands behind you on the floor, with your fingertips pointed toward your feet. engage your glutes, core, and arms to lift. Variation #5: plank walkup. 0:04. alternate positions for 30 seconds. how to do it: begin in a bent arm plank with your elbows directly underneath your shoulders and forearms flat on the floor. slowly and with control, step one hand back underneath your shoulder, pushing up to straighten your arm.

5 Plank Variations For A Strong And Stable Core Artofit Sit tall on the floor with your legs extended in front of you. place your hands behind you on the floor, with your fingertips pointed toward your feet. engage your glutes, core, and arms to lift. Variation #5: plank walkup. 0:04. alternate positions for 30 seconds. how to do it: begin in a bent arm plank with your elbows directly underneath your shoulders and forearms flat on the floor. slowly and with control, step one hand back underneath your shoulder, pushing up to straighten your arm. Tense your core as you lift your hips, creating a straight line from your neck to your tailbone. hold this position for the designated time. begin with 15 30 seconds and progress to a minute or more. 3. side plank. side plank primarily targets the obliques, strengthening the muscles responsible for lateral stability. Whichever you do, make sure your body is in a nice straight line from your head to your heels or knees. engage your core and line up your elbows under your shoulders. bend one leg to 90 degrees with your foot up toward the ceiling. then kick your foot back over yourself toward the ground on your other side.

5 Plank Variations For A Strong And Stable Core Artofit Tense your core as you lift your hips, creating a straight line from your neck to your tailbone. hold this position for the designated time. begin with 15 30 seconds and progress to a minute or more. 3. side plank. side plank primarily targets the obliques, strengthening the muscles responsible for lateral stability. Whichever you do, make sure your body is in a nice straight line from your head to your heels or knees. engage your core and line up your elbows under your shoulders. bend one leg to 90 degrees with your foot up toward the ceiling. then kick your foot back over yourself toward the ground on your other side.