Side plank, reverse plank, knee sliding plank… If getting abs is your main goal, doing planks every day will help strengthen your stomach and every muscle group that makes it up.
Here we leave you a list with 10 different ways to make a board:
Plank with outstretched arms
The easiest variant of the traditional iron. You need to make sure that your arms are just below the shoulders. The challenge in this case lies in the time spent in the position, or in its repetitions, until the abdomen contracts and pulls enough to make it an isometric exercise.
Side plank
The side plank is one of the most effective exercises available for the abdomen. With one hand on the floor and the other close to your body, raise your body until you have only one arm and your feet are resting on the floor.
Balance plank
This isometric plank consists of reducing the base of support by bringing the arms together or directly removing the support (raising it). The exercise can be as simple as doing a traditional plank using only one arm.
Plank with knees to chest
From the basic plank position, raise your arms straight and bend your wrists. Bring one knee toward the opposite shoulder and try to balance for a second or two. The spine should remain aligned with the tailbone, do not lower or raise your hips. The head, in the natural position of the board, without forcing. Return your leg to the starting position in front plank and repeat with the other leg.
Plank with a bridge
This variant is reminiscent of the famous dog facing Pilates. We start from the plank with the arms supported. We need an impulse (and the resulting work of the core) to lift the hips up and, without bending the knees, raise the glutes as much as possible. We try to stay for a few seconds and return to the starting position.
tURNs
From the plank position, find the lateral plank by bringing one arm to the ceiling, support the inside of the foot and the outside of the other. Then return to the starting position, but always with your hand in the air. This way you will only have three supports throughout the exercise.
Plank with fitball
From the starting position: plank with the palms of the hands resting on the floor and the feet resting with the insteps on top of the Fitball makes a Crunch movement, and That is, bring your knees towards your chest, and return to the original position.
Tap on the shoulder
From the plank position, bring the palm of your hand to the opposite shoulder. The hips remain stable and parallel to the ground.
Front board
This is the most popular: lying face down, resting on the balls of your feet and elbows. The latter should be just below the shoulders. Stay in that position for 15 to 30 seconds depending on your physical condition.
