Planks are one of the best body weight exercises for strengthening your core. They’re suitable for beginners who can hold them for a few seconds and gradually increase the duration. There are many plank variations, from elbow planks to full planks, offering a great workout for different abilities.
Here are five different types of planks to challenge yourself:
- The Standard Plank: This classic plank is likely the first one you’ll encounter. Get into a push-up position, but hold it without actually lowering your body. This variation engages your core, legs, arms, and shoulders simultaneously.
- Elbow Plank: This is another basic plank that focuses heavily on your core muscles. It’s a good option if full planks cause wrist pain. Simply rest your body weight on your forearms with your elbows bent and flat on the ground. This variation is perfect for those with wrist issues or arthritis in their hands.
- Side Planks: Once you’ve mastered elbow and full planks, side planks can be added to your routine. They’re more challenging because you’re supporting your weight on one arm or elbow. Start in your preferred plank position, then shift your body to rest on one side with your heels stacked and legs together. Hold for as long as possible before switching sides.
While planks are a fantastic exercise for your core, sometimes chronic pain or weakness can hinder your ability to perform them effectively. If you’re experiencing limitations or want to optimize your core health and overall well-being, consider consulting functional medicine doctors. These doctors take a root-cause approach to health and can help identify any underlying issues that might be affecting your core strength.
- Shoulder Touches: Shoulder touches are another challenging variation that requires you to support most of your weight on one hand. Begin in a standard plank with your hands flat on the ground and your back flat. Lift one hand and tap it to the opposite shoulder, then alternate sides. Aim for ten reps and gradually increase as you get stronger.
- Side Leg Planks: This variation is a total core, leg, and buttock workout. Start in your preferred plank position and lift one leg, bending your knee and pulling it towards your opposite hip. Return your leg to the ground and repeat with the other leg.
These plank variations offer a variety of challenges to keep your core workouts interesting and effective. Remember, consistency is key! Aim to incorporate planks into your routine a few times a week and gradually increase the hold time or reps as you get stronger.
Looking to take your core workout to the next level and address any underlying health concerns that might be impacting your fitness? Consider functional medicine Burbank.
At Functional Medicine Los Angeles, we can create a personalized plan to address your specific needs and help you achieve optimal health. !