With the plank you work on your abs, back muscles, arm muscles, shoulder muscles and leg muscles. You can make this pose even more effective by performing one of these variations.
7 variations
- Don't keep your arms stretched out, but put your forearms on the floor.
- Lean on your hands. First place your right forearm on the floor, then your left forearm. Then put your right hand back on the floor and then your left hand. Repeat this exercise ten times.
- Lift one of your legs a little above the ground. In this way, your body has to work harder to maintain balance. Hold the pose for a moment and switch legs a few times.
- To make exercise three even more difficult, as you lift your leg, extend your opposite arm straight out.
- Do the plank from the side. Place one arm on the floor and the sides of your feet. Turn your entire torso open to the side. Also good against love handles.
- Use a fitness ball. Place it under your forearms. Move the ball back and forth slowly to make your body work harder.
- Sit upright on the floor with your legs stretched out in front of you. Place your hands flat on the floor about eight inches behind you. Push your hips up until you are as straight as a plank. This pose is called Eastern Intense.
A fitness ball for less than a tenner
Read also:These 5 mistakes make your plank a lot less effective
Video:even more variations
Photo:Getty Images
