How To Do a Plank—And 19 Variations To Try
health.com
How To Do a Plank—And 19 Variations To Try
There are many ways to do a plank, from straight-arm, side, and one-legged planks to plank knee taps and jacks. These moves target your abdominal muscles.
3 个月之前
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A proper plank strengthens your core, back, shoulders, and glutes while preventing injury. Here’s how to do it correctly: Start Position: Begin on the floor, face down. Place your elbows directly under your shoulders and forearms flat on the ground. Extend your legs straight back, toes tucked under. Body Alignment: Keep your head, neck, spine, and legs in a straight line (avoid sagging or arching your back). Engage your core by pulling your belly button toward your spine. Squeeze your glutes to
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A proper plank strengthens your core, back, shoulders, and glutes while preventing
Fitandnirbhay
Are planks too easy? Then it’s time to level up. Here’s how to make your plank training more effective and dynamic: • Straight Arm High Plank – Strengthens your shoulders, wrists, and core. Keep your arms locked out, ribs tucked, and glutes engaged. • Bear Plank – Easier on the lower back while still targeting your core, shoulders, and wrists. Keep knees under hips and hover them just above the floor. • Plank with Shoulder Taps – Builds shoulder stability and core control. Keep hips still as you
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