Basic plank workout ,as shared in my earlier blog, is an isometric strength that helps you build your core. Ideally when you do basic planks(un-weighted), you should target to increase the difficult level by increasing the time you hold your body starting from 30 seconds to 1 minute & increase upto 2 minutes. Once you have reached level of 2 minutes, you should try putting weights ( starting with 10 kgs & going upto 40 Kgs). This will further strengthen your core & build your ab muscles.
Besides basic & weighted, planks has many variations as detailed below that helps in further strengthening your core & abs muscles:
( Please note while doing plank, do not forget to breathe).
Full Plank: While doing this straighten your arm & lift your hips while keeping your palm on the ground. This will help you build a better shoulder stability than you do in a basic plank.
Full plank with leg lift: You can do this by lifting one alternate leg & hand hold on for 60 seconds & then do for other leg & hand. While doing this you should take deep breath.
Side plank: Lay on your one side either( left or right), stacking your hips and feet. Position your bottom ( left or right)elbow directly under your (left or right) shoulder, and lift your bottom hip off the ground to create a straight line. You will feel a slight pinch in the waistline. Reach your top hand towards the ceiling. Hold for a few breaths( ideally 45 to 60 seconds), then switch to the other side. You can modify this exercise by keeping bottom knee on the ground.
Plank to push up: This is a great variation that helps you build your core & also positively impacts your chest muscles. You take a plank position & then do push up alternately. So this for 40 seconds.
Mountain climber:Take full plank position, engage your abdominals and pull your right knee & left knee alternatively in towards your chest, using the lower abdominals. Continue alternating knees for a total of 25 repetitions.
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