The coaches that teach fitness the majority of the time would focus on the classic variant. This is using straight arms or on the elbows. This static exercise is considered to be an excellent one for improving abs and stamina. However, as it would turn out, the plank carries dozens of variations that could include practically every part of the body. This would include the shoulders, calves, buttocks, back, and different muscles.
The actual training using planks could be very dynamic. The following will highlight the most effective type of planks. Individuals could mix and match as many variants, all depending on the level of physical activity required. Each one should be done for approximately fifteen to thirty seconds, increasing the time gradually until two minutes have been reached.
Plank Walk Down
This variation of the plank engages the abs, back muscles, and biceps. The starting position is the typical plank position on the elbows. Remove the right hand from on the floor and place the palm where the elbow was, it should be under the shoulder. Then complete the same action with the left hand. Move-in an upward direction as much as possible, and then return to the start position.
Side Plank Toe Touch
This variant will engage the shoulders and the hip muscles. The starting position if the side plank lying on one elbow with the other arm positioned outward vertically. Move the straight leg up and attempt to touch the toes. Try not to bend the leg. Turn to the other side and complete the exercise again.
Side Plank Knee To Elbow
This variant aside from engaging the shoulders and hip muscles will also engage the buttock muscles. The starting position is the side plank lying on one elbow. The upper hand should be placed so that it is behind the head in order to have the elbow pointing up. The leg not touching the floor should be bent in an effort for the knee to touch the elbow.
