- Body & Gym Posts
- 20 Nov, 2019
Planks is a good exercise to increase the condition of your abs. Both a beginner and an advanced athlete can benefit from this exercise, and there are many variations.
- Hold your elbows under your shoulders and place your forearms and palms flat on the floor.
- Most people recommend a straight back, but by tilting your hips forward (and bulging your back) there is more tension on your abs.
- Keep your shoulders low and your legs straight.
The most famous version of the board is the version with the most straight body possible, making you a real board. However, there are ways that you activate your muscles more, which of course provides more results. You do this as follows:
- Tilt your hips as far forward as possible and stretch your stomach to the maximum.
- Push your shoulder blades as far apart as possible, this activates a very important shoulder muscle (serratus anterior).
Don't worry about the convex shape of your backbone with this version. Your backbone is made to have a certain flexibility, and this is precisely trained with this version.
The board can be executed in dozens of ways, and can be made challenging for athletes at every level. We will explain some of our favorites, but make sure that you also have the 'improved' version of these variants. It is also possible to add weights to the exercise by, for example, placing a disc on your back.
You do not lean on your elbows, but on your hands. From this position you can also perform different movements with your hands and legs to train extra flexibility and balance. Examples are:
- Bring your knee to your shoulder.
- Bring your knee to your elbow (both elbows are possible).
- Stretch your arms forward.
- Lift your legs.
- Jump from left to right. Hereby you jump with two feet from shoulder to shoulder in a plank position.
You can execute the side plank to focus on your oblique abs. You lean on one elbow and point your side to the ground. You can also make multiple movements from this position, such as:
- Lift your legs.
- Bringing your knee and elbow along your body.
- Bring your feet to your head with your legs straight.
- Bring your knee to your head.
With hip drops you grab both your oblique and straight abs. The idea is that you bring your hips to the ground from the normal plank position (elbows on the floor). You do this by turning your upper body.
Arms farther forward
By placing your arms further forward, you make it harder to hold the plank position. You can bring your arms forward as far as you can, until you can only lean on your hands.