Bored of classic plank? It's time to up your game
Planks are one of the simplest body-weight exercises and are extremely effective to increase core strength and tone the abs. Getting into a plank and holding it can be easy, but the real challenge begins once you retain the position for some time. If your body is used to the classic plank, it is now time to up your game with these variations.
Plank jacks: Do this for 10 to 20 seconds
Start in a plank position with arms extended and hands under your shoulders. Jump both the feet out to each side, similar to how you'd do a horizontal jumping jack. Stay in the plank position and quickly jump, bringing your feet back together. Continue to jump in and out, at a comfortable pace. Do this for 10-20 seconds and work up to 60 seconds.
Do the Spider-Man plank for about 10 repetitions
Start in a basic plank position with elbows underneath your shoulders and feet hip-width apart. Now, bend your right leg and bring your right knee as close as possible toward your right elbow. Hold this position for a few seconds and then go back to starting position. Repeat the same method for the left side. Do this for about 10 reps.
Reverse plank: Do three sets of 30 seconds
Sit on the floor with legs stretched in front of you. Keep your hands behind you with palms on the floor and fingers spread wide. Apply pressure on the palms and lift your hips toward the ceiling, forming a straight line from heels to shoulders. Engage your arms and core and hold the position for 30 seconds. Do three sets of 30 seconds.
Three-point plank strengthens the hip and oblique muscles
Position yourself on the ground such that your forearms and toes are touching the ground. Make sure your body is straight. Now, lift your left leg off the ground and balance your weight on the right leg and both forearms. Hold this position for about 30 seconds. Now, come back to the starting position and repeat the same exercise on your right side.
Marching side plank: This starts with a classic plank
Begin in a classic plank position. Now, roll to the right arm and place the left leg at the front and the right leg at the back. Bring the right knee toward the chest and release it. Lift the left knee toward the chest and release it back. Repeat this march for 10 reps. Come back to starting position and repeat on the opposite side.
