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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Most people think planks are just an ab move, but they target the core, arms, back, glutes, and legs, boost metabolism, and burn calories even at rest.
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It is the foundation move, a must-master among all plank variations. Elbows stacked under shoulders, keep your neck neutral, squeeze glutes, tuck pelvis, and you are good to go.
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If you want a sleek waistline, this plank variation will be the best. It helps shred obliques and tighten the side muscles. If you are a beginner, bend the bottom knee for support.
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This is where cardio meets core and adds more intensity to melt stubborn belly fat. It also helps boost heart rate and strengthen shoulders, legs, and abs muscles, and it feels like cardio without leaving the mat.
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This one is for core control mastery. It helps increase balance, coordination, and upper body burn by engaging the triceps, chest, and core muscles together. One can also add a lightweight vest to amp it up.
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This one is an underrated gem for counter-forward posture. It helps tone your back, arms, and glutes and opens tight hips and chest and is also a great cool-down variation.
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This variation helps engage the core and glutes. As the intensity of each lift increases, it helps tone the lower abs, glutes, and hamstrings. It also helps strengthen pelvic stability.
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This one helps with mobility, flexibility, strength, and fat loss and targets obliques, hip flexors, and lower abs. Always opt for a slow and controlled version for best results.
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Before adding more repetitions, try to fix errors like hips that are too high or sagging and neck strain that is forward. Keep a straight line from head to heels and engage your core, glutes, and thighs equally.
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Planks aim to sculpt abs, burn fat, and build total-body strength without equipment. If you want results, just stay consistent. Always remember that a strong core leads to a strong body.
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