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Many variations exist such as the side plank and the reverse plank. [1] [2] The plank is commonly practiced in Pilates and yoga as exercise where it is called Chaturanga Dandasana, [3] and by those training for boxing and other sports. [4] [5] [6] The "extended plank" adds substantial difficulty to the standard plank exercise.
Purvottanasana, Reverse Plank, or Upward Plank, has the back straight but the front of the body facing upwards, the arms outstretched down to the floor, the fingers pointing towards the feet. [ 9 ] Another variation on Phalakasana, Forearm Plank, has the forearms on the floor, and the body straight as in Low Plank.
DAYS 16-30: Advanced plank variations (side planks, planks with shoulder taps, and plank up-downs) You should only hold a plank as long as you can keep tension while maintaining your alignment.
Assume plank position with your palms flat on the floor. Intermittently extend one arm to reach out in front of you. Brace your core to keep your torso and hips from dipping as you move.
These plank exercise variations for your abs, which include side planks, bear planks, and more, offer more positions to improve your core workout.
The 'plank' is a type of isometric hold which can intensively activate the body's core musculature. The 'side plank' is a variation designed to strengthen the oblique muscles. An isometric exercise is an exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.
Start by getting into a basic plank position. Remember to engage your core, keep your body in a straight line and breathe deeply throughout the exercise. If you’re unable to hold it for 15 ...
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