10 Superbly Effective Ways to Do Plank Exercises

The following set of exercises is ideal for those who are always too busy to do a workout for more than 10-20 minutes a day. Planks are not only very good for abs, but also help to exercise the muscles in your shoulders and buttocks. To help you develop the perfect but short fitness regime, thought we’d share with you the most effective variations of this classic exercise.

Remember: you’ll get the best results if you do these exercises every day at a set time, gradually increasing the amount you do. Pay special attention to performing each exercise correctly to avoid injury.

So, are you ready to go?

1. The straight-arm plank

20 Superbly Effective Ways to Do Plank Exercises

This is the classic variant of the plank exercise. With your arms shoulder-length apart, lift your body upwards, placing your body weight on your arms and feet. Your body should form a straight line from your shoulders to your feet. Your legs should be straight — don’t bend them at knees — and your hips lowered (not sticking up). Your abdominal muscles should be tenses and pulled upwards towards your ribs as much as possible. Your mid-section should be flat, and your legs placed close together to increase the load on the abdominal muscles. Ideally, you should try to hold this position for as long as possible, but if you’re a beginner, start by holding it for at least 10-20 seconds. Then you can begin to increase the time by 10 seconds at a pace suitable for you. This variant of the plank is great for exercising your abdominal muscles.

2. Elbow plank

20 Superbly Effective Ways to Do Plank Exercises

Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. This advanced variant of the classic plank will develop not only your abdominals but also the pectoralis major, the deltoid muscle and the lumbar quadrate muscle.

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