PLANK POWER-UPS! (6 Ways to Make Ab Planks Harder)



6 Ways To Make A Plank Work Your Abs Even More

You've mastered plank—way to go! If you're ready to kick it up a notch, there are plenty of ways to build on the move to challenge your core even more. Here, 6 ways to make a stationary plank hold a truly ab-quivering workout. (Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)

Advertisement - Continue Reading Below

Choose 4 of the 6 following plank intensifications, and hold each one for 1 minute with a 20 second rest in between. 

But first, if you need a refresher on how to do a perfect standard plank: Place your forearms on the ground, shoulder-width apart, parallel to one another. Create a fist with your hands, dig your toes into the ground to get a grip, and then lift your butt to where your shoulders line up with your hips and ankles. 

Hardstyle Plank

Hardstyle plank
Brook Benten

Assume standard plank, then tighten abs, as if bracing for a punch to the belly. Squeeze butt to make it visibly firm. Create static tension throughout body by imagining you're stuck in dried concrete, mentally pulling elbows towards toes and toes towards elbows (without actually moving these parts). You will feel your thighs, triceps, and back muscles tighten up. Hold 1 minute.

MORE: 4 Moves To Slim Your Hips And Thighs

Decline Plank

Decline plank
Brook Benten

Assume standard plank. Step feet onto slight incline, like an ottoman or step. Feet should be just slightly higher than shoulders when you're new to this move. As you get more comfortable with decline planks, select a prop slightly higher, like a plyo box or a chair. Hold 1 minute.

Advertisement - Continue Reading Below

Weighted Plank

weighted plank
Brook Benten

Add weight to your body—which will make your abs work harder—by using a weighted vest. This one adds 10 pounds to your body weight, and is super slim and compact. Don't have a vest? Load up a backpack with 10 pounds of stuff (try bags of flour or rice from your pantry). Assume standard plank position and hold 1 minute.

3-Point Plank

3 point plank
Brook Benten

A great way to intensify any stabilizing exercise is to remove one balance point. Assume standard plank, lift 1 foot off ground, and place it on opposite inner thigh—the move will resemble a horizontal yoga tree pose. Try to keep body completely level without shifting to stable side. Hold 30 seconds on right side and 30 seconds on left side. 

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

Arched Side Plank

Arched side plank
Brook Benten

Assume standard plank. Rotate hips to side and lift top arm overhead.  Hoist hips higher to form convex shape (like outside of bowl), and allow top arm to angle toward floor. Hold 30 seconds on right side and 30 seconds on left side.

Reverse Plank

Reverse plank
Brook Benten

Sit on floor with legs straight out in front. Place hands behind back with palms facing in toward body. Grip floor with palms and heels, then lift butt up. Squeeze butt tightly and point toes. Shoulders should line up over hip bones, which should line up over ankles. Hold 1 minute.






Video: This Happens to Your Stomach Fat When You Plank - 6 Good Reasons Why You Should Do Plank Daily

6 Ways To Make A Plank Work Your Abs Even More
6 Ways To Make A Plank Work Your Abs Even More images

2019 year
2019 year - 6 Ways To Make A Plank Work Your Abs Even More pictures

6 Ways To Make A Plank Work Your Abs Even More recommend
6 Ways To Make A Plank Work Your Abs Even More forecasting photo

6 Ways To Make A Plank Work Your Abs Even More pics
6 Ways To Make A Plank Work Your Abs Even More picture

6 Ways To Make A Plank Work Your Abs Even More 6 Ways To Make A Plank Work Your Abs Even More new images
6 Ways To Make A Plank Work Your Abs Even More new images

foto 6 Ways To Make A Plank Work Your Abs Even More
foto 6 Ways To Make A Plank Work Your Abs Even More

Watch 6 Ways To Make A Plank Work Your Abs Even More video
Watch 6 Ways To Make A Plank Work Your Abs Even More video

Discussion on this topic: 6 Ways To Make A Plank Work , 6-ways-to-make-a-plank-work/
Discussion on this topic: 6 Ways To Make A Plank Work , 6-ways-to-make-a-plank-work/ , 6-ways-to-make-a-plank-work/

Related News


How to Celebrate DNA Day
5 Possible Reasons Why Your Vagina Itches Like Crazy
31 Cool French Tip Nail Designs
New Study Reveals Lack of Sleep As Heart Disease Risk Factor
11 Ways to Make Travel Safer if You Have Epilepsy
Gisele’s Most Envious Hairstyles in Honor of HerBirthday
Editor’s Pick: A 78 Version of Fendi’s Beloved BaguetteBag
Ultimate 4 Minute Fat Blasters via Youtube
Estradiol
How to Upgrade the Birthday Candle Tradition



Date: 02.12.2018, 11:23 / Views: 52492