The plank strengthens our abdominals, our back as well as our shoulders. The basic plank along with all the different variations of it is great to add to your core strengthening routine. Just remember to keep your abdominals contracted through out and breath. Please, do not hold your breath.
Here are a few of the variations I use in my routine:
Reverse plank with Leg Pull Up. (this is a classic Pilates exercise).
It’s imperative to keep your wrists under shoulders, and the hips should be lifted as high as possible and should remain steady.
Inhale and kick left leg towards the ceiling twice. Exhale lower the leg and repeat on the other side. Do 6 reps on each leg.
The Bird Dog Plank.
Start in the plank position, feet hip width apart. Your head and spine should be in a straight line, while you raise your right arm out in front of you, and your left leg a few inches off the floor. Hold for 3-5 seconds, keeping body level and stable. Repeat on the opposite side. 8 reps each side.
There are many different ways to perform the side plank, but my absolute favorite is a variation to the Star side plank, ( also known as same arm and leg raised side plank).
Get into the side plank position. So if you start on your left side, your right arm should be extended to the ceiling, now here is the twist, instead of raising your right leg, you will keep the right leg firmly planted on the floor and swing your left leg forward. Hold for 3 seconds and repeat on the other side. 3 reps each side.
Enjoy these variations and let me know what you think.
As always if you have any questions, feel free to email me.