Fun Fitness Planks
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Strengthening the core is an important aspect of any fitness program. Here are plank poses for a super fun fitness routine.
Forearm plank
This is what most people consider a standard plank.
Begin facedown with legs extended and elbows bent and directly under shoulders; palms flat on the floor. Place feet hip-width apart, and elbows shoulder-width apart. Engage your abs, then tuck your toes to lift your body (forearms remain on the ground; press the floor away from you with forearms). You should form straight line from shoulders to heels. Hold for thirty to sixty seconds.
Straight-arm plank
This plank looks like the top of a push-up and requires shoulder stabilization.
Start on all fours with wrists directly under shoulders, toes on the floor. Then, step one foot back and then the other as you engage abs and straigthen legs. Press the floor away from you with hands. You should form a straight line from shoulders to heels. Hold for thirty to sixty seconds.
Twisting knee plank
Consider this a slow mountain climber, with a few extra twists.
Start in a straight arm plank, shoulders directly over wrists and forming a straight line from shoulders to heels. Keeping shoulders steady, twist lower body to the left, bringing right hip toward floor. Return to center. Then twist lower body to the right, bringing left hip toward floor. Return to center. Next, pull left knee in toward right elbow. Pause, then step it back to plank. Finally, bring right knee in toward left elbow. Pause, then step it back to plank. Continue alternatining hip twists and diagonal knee pulls. Hold for thirty to sixty seconds, making a few reps.
Plank with elbow lift
Start in a straight arm plank position, shoulders directly over wrists and feet hip-width apart or slightly wider. Form a straight line from shoulders to heels. With abs engaged, squeeze upper back muscles while drawing left elbow back and up. Keep arm close to body and bring palm to rib cage. Slowly straighten arm back down to floor. Repeat with right arm. Continue alternating. Go for thirty to sixty seconds or eight to ten reps per side. Want to test your core strength even more? Simultaneously lift the opposite leg.
Side plank with inner thigh raise
Work your inner thigh as you target your obliques.
Start in a side plank on right side, shoulders and hips stacked, and feet staggered with right foot in front of left. You should form a straight diagonal line from shoulders to heels. Lift left arm straight up toward ceiling. Lifting through heel, raise right leg as high as you can, then return to floor. Hold for thirty to sixty seconds. or eight to ten reps.
Fitness Planks are Super Fun!
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