6 plank exercises for every fitness level –

Anyone who has tried to do plank exercises knows that it’s the 60 seconds that feel like an hour – does time slow down while we’re there sweating?

As simple as it sounds, the high plank engages all your core muscles and is also a full-body move. The high plank exercise not only challenges the rectus abdominis, obliques, and transversus abdominis muscles, but also fires up your glutes, hamstrings, and lower back muscles, according to the Cleveland Clinic.

Among the benefits of including this exercise in your workouts are building the strength to simply stand, supporting your spine during everyday movements (like bending over to pick something up off the floor, whether it’s your pet or a kettlebell), and preventing injury. and especially back pain. That is, planks are beneficial for everyone at any level of physical conditioning, for those who are beginners or already know everything about the fitness universe.

The plank is also an adaptable exercise: depending on how you are feeling, both mentally and physically, more or less strong, alternate between the different possibilities below.

HOW TO DO A HIGH PLANK

– (Getty Images/Getty Images)

Lie down facing the floor. Position your hands and elbows in line with your shoulders. Knees and feet apart following the line of the hips.

Raise your body by stretching your arms and contracting your abs and buttocks. Imagine a straight line going from head to heels.

6 PLANK WORKOUT VARIATIONS FOR ANY FITNESS LEVEL

Already mastering the traditional high plank? Here, you’ll find variations of this exercise that help you avoid wrist pain or shoulder pain, as well as variations to improve your balance. Whichever option you choose, make sure you listen to your body – if you feel any sharp pain, stop and don’t persist.

1

To make planking easier

Make the plank easier, especially to reduce the load on the shoulders, place both hands shoulder-width apart on a chair or bench: rest your hands on a chair or bench. This takes some of the weight off your shoulders and wrists.

Take one step back at a time to get into a raised plank position, feet hip-width apart and weight resting on your toes. Tighten your glutes and abs. Actively move away from the chosen support and maintain a straight line from head to heels.

Once you’ve mastered the move, you can progress into your high plank using an object lower on the ground (say, a stool) before finally trying a high plank, she suggests. “The closer you get to the ground, the more your body weight is involved,” she adds.

two

To challenge balance: side high plank

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By keeping only one foot and one arm on the ground, this plank variation challenges balance and activates the oblique abdominal muscles. In addition to the core, the arms are also stimulated in this plank variation.

Lie on the right side of the body, right hand resting on the floor in line with the right shoulder, both legs extended and feet one on top of the other.

Contract your core, support your right hand and foot on the ground. He lifts his hips and knees off the floor, simultaneously raising his left arm toward the ceiling. Look at your left hand and keep a straight line from head to heels.

3

Wrist pain? do low plank

– (Mariana Cagnin/)

This variation is an alternative for people who suffer from wrist problems.

Start in a low plank position with your forearms flat on the floor.

Palms firmly facing down and elbows in line with shoulders.

Lift your knees off the floor, contracting your abs and buttocks. Imagine a straight line from head to heels.

4

For shoulder pain: plank with open base

Widen the base of the feet to save the load on the shoulders. This adds more balance and stability so you don’t use your arms and shoulders as much to balance on the board.

Lie down facing the floor. Position your hands and elbows in line with your shoulders. Knees and feet apart following the line of the hips.

Take your knees off the floor, contracting glutes and abs. Take one step to the side of the mat at a time, wider than hip-width apart. Keep a straight line from head to heels.

5

To add even more difficulty: plank with arm and leg lifts

– (Adam Kings/FIT)

This advanced variation really calls for the core to be tight, as the base isn’t tight. Remember to keep your hips in line with the floor to make the most of the movement, okay?

Start in a high plank position, with your hands in line with your shoulders. Lift your knees off the floor, spread your legs and feet hip-width apart. Keep a straight line from head to heels.

With the core active, contracted, lift your left foot off the ground and raise it to hip height. Then raise your right arm to shoulder height or until it is parallel to the floor.

6

Variation to Strengthen Shoulders: Reverse Plank

– (Adam Kings/FIT)

This inverted plank works all the same muscles as the traditional plank. But for the shoulders, it provokes the mobility and strength of that musculature.

Sit down with your legs stretched out in front of you, feet together and toes pointed toward the ceiling. Place your hands on the floor behind your butt. Fingers facing the body. Look forward.

Engage your core, pushing your hips upward, bringing your legs together. Project the chest “out” (together with the shoulder blades and moving the shoulders away from the ears) and look at the ceiling.