Planks are a great strengthening exercise not only for the abdominal muscles but also for the entire body. As effective as a traditional plank is it can be get pretty boring, that is a surefire way to give up on your weekly plank routine.
Spice up your next plank session with the suggested variations below. Remember proper form is key so make sure to keep your body in proper alignment no matter what the variation maybe.
Plank Jacks: Support your body weight on your forearms and toes in a plank position. Quickly hop your feet apart similar to how you would perform a traditional jumping jack while standing. Continue hoping your feet in and out for a set number of reps or period of time.
Spiderman Plank: Starting in a traditional plank position (on your toes and forearms) bring your right knee to your right elbow mirroring the same action on the left side. Repeat on alternating sides for a set number of reps or period of time.
Plank Twists: Begin in plank position on your hands, keeping your buttock down while keeping your body in a straight line. Make sure your shoulders are aligned with your hands in order to achieve proper form. While bending your elbows take you’re opposite knee to the opposite elbow alternating on each side. Do 6-8 reps on each side to start.
Plank Pike on Stability Ball: Get in plank position on your hands resting your shins on top of the stability ball (balance is very essential in this move). Bringing your lower body towards your upper body forming a pike position with the top of your toes on the stability ball. Slowly release into the starting position. While maintaining your balance repeat for 8 repetitions and work your way up.
Dumbbell Plank Row with Tricep Kickback: Weight selection will vary depending on your strength level, start with 5 lbs. and work your way up. Starting in a plank position with your hands resting on top of the dumbbells (weight gloves recommended). Alternate sides bring your arm up into a row with a tricep kickback. Perform this exercise for 10-12 repetitions.
Nadia Murdock is nationally recognized fitness coach, published author and regular on-air fitness expert. She is living proof that her “train your mind, change your body” method works. After changing her own life via her own weight loss journey to a healthier lifestyle she became dedicated to sharing that power with others through her company Nadia Murdock Fit. Nadia has a B.A. in Psychology and taps into the strength and power of the mind when advising others in achieving their fitness goals. She also enjoys all forms of fitness from Kickboxing to Zumba and never goes a day without breaking a sweat.
You can find Nadia on Facebook, Twitter: @NadiaMurdockFit and at www.nadiamurdockfit.com.
