In the midst of all the other bodyweight exercises, plank training is gaining popularity every day. The practicality of this training sets it apart from the crowd. What's even better is that this exercise will help fitness freaks get accurate results in a minimal time frame
Whether you want to train your abs or activate your core, this workout is all you need. Let us help you discover the seven best home plank exercises to change your fitness game forever!
Seven Best Plank Workouts to Do at Home
Each of these exercises are easy to perform. All you have to do is follow the instructions correctly. We promise; You will get results in no time.
Side plank
1. Lie on your right side and straighten your leg. Make sure your feet are on top of each other. Now bring your right elbow under your right shoulder with your forearm pointing away from you. Make sure you create a fist. Also, keep in mind that your pinky finger is touching the floor.
2. Keep your neck straight and exhale. Now get involved with your core.
3. Try lifting your hips off the mat. Something like that leaves the support only on your elbow and the side of your right foot.
4. Remain in this position for a few seconds. 5. Repeat the workout on the other side.
Plank with leg raises
1. Pull yourself into a plank position. Now support your abs and forearms.
2. Activate your glutes to lift and hold one of your feet a few inches above the floor.
3. Do at least ten exercises with one leg.
4. Repeat the workout at the other end. 5. This is the best ab workout you can try at home.
Plank knee tap
1. Step onto a forearm plank with your feet hip-width apart. Your elbows should also be shoulder width apart.
2. Now make a straight line from your shoulders to heels. Now gradually tilt your pelvis forward and keep your hips steady. Now bend both knees towards the floor.
3. Try pausing for a few seconds and then straightening your leg again.
4. Repeat the workout for 30 to 60 seconds. 5. Do the workout in 10 to 12 repetitions.
Straight arm plank
1. Get into a push-up position.
2. Bring your feet close together and straighten your legs. Make sure the weight is on your toes. Hence, your body should be straight from head to toe.
3. Now contract your abdominal muscles and squeeze your glutes together to keep your body taut.
4. Hold this position for 30 seconds to a minute. 5. There is a potential ab workout to try at home.
Turn knee plank
1. Assume a straight plank position.
2. Keeping your shoulders still, tilt your lower body to the left and bring your right hip on the floor. Now return to the center.
3. Now turn your lower body to the right. So bring your left hip to the floor. Now go back to the center.
4. Now bring your left knee towards your right elbow. Hold this position for a few seconds. Go back into a plank.
5. Now move your right knee towards your left elbow. Hold on to this position and step back onto a plank. 6. Do this for 10 to 12 repetitions.
Resistance band plank
1. Get a resistance band and wrap it around both of your wrists. Now move your shoulders over your wrists in a plank position.
2. Make sure you are in a straight line from head to toe.
3. Now try to stretch your left hand as far as possible. Hold this position and bring them back shoulder-width apart.
4. Now repeat the step at the other end. 5. Alternate between 8 and 10 repetitions for 30 to 60 seconds at a time.
Sideboard with twist
1. Get into a side plank position.
2. Push through your right forearm to lift your hips up. Bring your left arm towards the ceiling.
3. Now shovel your left arm under your body. Something like that just turns your shoulders to the floor.
4. Bring your left arm back up and repackage your shoulders. 5. Repeat steps 8 to 10 reps for 30 seconds.
frequently asked Questions
1. Are the workouts effective?
Yes. If you follow the instructions carefully, you will get results soon.
2. Do these exercises improve posture?
Yes, they do.
3. Am I at risk of injury during these training sessions? Not at all!