01/6Variations for plank for strong core

Variations for plank for strong core

Many might not know, but having a strong core is much more important than building six-pack abs. Our core muscles lie deep within the abdomen and targeting these muscle groups helps to stay active and fit in the long run. They are the ones that help to maintain posture, prevent injuries and perform daily tasks like pushing or pulling with ease.

There is a long list of exercises that can help you target these muscle groups and plank is just one of them. Plank is a simple exercise that helps you build stability and strength throughout your body. There are several variations of plank, but the basic objective remains the same - holding your body perpendicular to the ground with the help of your hands and toes. Fitness trainer Hrashit Chhabra shows us 5 variations of plank that you can try at home to strengthen your core muscles.

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02/6​Forearm plank hold

​Forearm plank hold

Step 1: Come on all your fours with your wrist under your shoulder and knees under your hips. Lift your knees, straighten your legs to bring your body to full extension.

Step 2: Now bend your arms at your elbows and rest your weight on your forearms and toes.

Step 3: Elongate your spine and engage your abdominal, arm and leg muscles.

Step 4: Lengthen the back of your neck and look down at the floor.

Step 5: Hold this position for up to 1 minute and then go back to the normal position.

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03/6​High plank with arm raise

​High plank with arm raise

Step 1: Come to a high plank position with your wrist under your shoulders, toes tucked in and back straight.

Step 2: Engage your abs and without letting your hips shift.

Step 3: Raise your left arm out straight in front of you.

Step 4: Pause, lower it back to the starting position and repeat the same with the other hand.

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04/6​Spiderman planks

​Spiderman planks

Step 1: Start in a low plank position with your body in a straight line. Your elbows should be bent and under your shoulders and your feet hip-width apart.

Step 2: Bring your right knee to your right elbow.

Step 3: Pause, extend your right leg back to the starting position.

Step 4: Repeat on the same with the other leg.

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05/6​Plank Jacks

​Plank Jacks

Step 1: Start in a high plank position with your wrists under your shoulders and toes tucked in.

Step 2: From head to toes your body should be a straight line.

Step 3: Engage your abs and jump to take both your feet out wide.

Step 4: Jump again and bring them back to the starting position.

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06/6​Plank walk

​Plank walk

Step 1: Start with coming to a high plank position with your wrists under your shoulders and toes tucked in.

Step 2: Engage your glutes and abs and begin to shift laterally by simultaneously moving your right hand and foot to the right.

Step 3: After taking 4 steps, lift your left hand and foot to meet in the centre and start moving to the left to return to the starting position.

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