There are number of variations if we talk about plank. I mean literally quite many variations but the most basic variations are the one that people can do easily.
Today i will tell you 2 most basic plank variations that everybody can do easily. Whether he/she is in gym or at home or anywhere. All you need is a simple mat or yoga mat to perform the exercise.
So lets get started with the exercise.
1.) HIGH PLANK
High plank is just more intensive plank workout than forearm plank. It adds more intensity to your plank movement. High plank also involves your shoulder, tricep, bicep but the major hitting muscle is your core muscle.
HOW TO DO IT?
Put your hands right under your shoulder as if you are about to do push-ups. Make sure the distance between your legs should not be much. Your back should be straight. Legs all stretched out. You must contract your ABS to feel the engagement of muscle. Relax your neck by looking right at the floor. Now hold the position for as long as you can for maximum effect on your core muscle.
NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW
2.) SINGLE-LEG PLANK
Single leg plank is like a level up movement if we compare it with HIGH PLANK. In single leg plank we remove one leg from ground which puts more pressure on your core because one support is less.
HOW TO DO IT?
To do this plank, take position of forearm plank or standard plank & than raise your one leg to your body level. No need to go higher as it will involve your lower back & hamstrings more. Keep your body parallel to floor. Make sure your back is straight not rounded.
Do this exercise as long as you can. Your ABS should be contracted throughout the movement.
NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW.