Plank workouts are bodyweight exercises that help you strengthen your core and builds stability throughout your body. Besides being simple and uncomplicated, it is also very effective.
Likewise to other workout routines, plank exercises also have certain techniques and variations. While it is easy to learn them, it becomes all the more difficult to keep up with them.
Therefore, if you’re a beginner, it might take you some time to delve into advanced plank positions. However, to get you started, here are 7 easy plank exercises you can do at home and at your own speed:
1. Forearm plank
Most people begin with a forearm plank and it is what they see as a standard plank position. All you need to do is lie face down with elbows bent and legs extended. Keep forearms parallel to each other with hands flat on the floor or you can clasp them together, in case it’s more comfortable.
2. High plank
High plank is all about the form. First lie face down on the floor. Then slowly lift your body upwards, supporting your weight on just your toes and hands. Line up your shoulders over your hands and heels over toes. Hold that position for as long as you can and make sure your core is tight.
3. Knee plank
Similar to the above two positions, lie face down and support your body weight with the help of your forearm. Then slowly lower down your knees. Do not forget to keep your back straight and core tight.
4. Side plank
This is also an easy version of a plank exercise. You can start with the standard plank position. Reach your right hand to touch your left shoulder. Put it back down and repeat with left hand tapping right shoulder.
6. Twisting knee plank
Twisting knee plank is similar to a slow mountain climbing exercise. Position yourself in a high plank position and slowly twist lower body to the left, bringing right hip toward floor. Return to center. Then twist lower body to the right, bringing left hip toward floor. Return to center. Then pull left knee in toward right elbow. Pause, then step it back to plank. Finally, bring right knee in toward left elbow. This a slightly intensified version of a plank, but very effective.
7. Reverse plank
Reverse plank exercise can seem a little complex and slightly uncomfortable in the beginning. All you need to do is, sit on the floor with legs extended in front of you and arms downwards at your sides. Place hands on the floor next to your hips, fingers pointing toward your feet. Lift hips as high as you can, aiming for a straight line.
