1.1.1. Some Tips for Plank Exercise:
- Keep your glutes and stomach tight
- Your head and heels should be in a straight line while performing plank
- Also keep your back straight
- Make sure that hips are not sagging
- Place your elbows directly beneath the shoulder
- Feet should be hip-width apart
1.1.2. Tips for Holding a Longer Plank:
- Perform plank daily
- Divert your mind
- While doing plank, read an article to pass the first few minutes
- Never look at the timer to drop the position
- Hold a position till it hurts
1.2. Plank Exercises for Flat Belly
1.2.1. Basic Plank
· Lie flat on floor or yoga mat (stomach down).
· Put your hands at the side of your chest, as if you are ready to perform push-ups.
· Lift your body off the floor, keeping your back straight and heels together.
· Hold the position for 10 to 60 seconds and come back to starting position.
· Carry out two repetitions.
1.2.3. Side Plank
· Lie down on your right side on the yoga mat.
· Put your left hand on your waist and right hand on the floor such that your forearm is at a right angle to the body.
· Now, slowly lift the body, balancing your whole body weight on the right hand and right foot.
· Stay in this position for as long as you can and repeat it, on the other side.
· Give the obliques a little action with a side planks – be sure to keep the hips lifted
1.2.4. Plank with Arm Lift
· Start with a basic plank position.
· Stay in the pose for 5 seconds, and then transfer your weight to the right forearm.
· Raise your left arm to shoulder height and hold the position for 1 to 2 seconds.
· Slowly, return to basic plank pose and repeat with other arm.
· Do 3 to 5 reps on each arm.
1.2.5. Plank with Leg Lift
· Begin with a basic plank position.
· Hold the position for 5 seconds, and then transfer your weight to the left foot.
· Gradually, lift right leg off the floor with the toe pointed down.
· Stay in this pose for 5 seconds and come back to original position.
· Repeat the movement with another leg.
1.2.6. Side plank with knee lift- one side only
- go in the position of a side plank
- move the knee forward and back
- don´t forget to breath
1.2.9. Pike Plank:
- Not only do you get a nice stretch but you put your core in motion which adds a level of difficulty.
1.2.10. High Plank:
- Recruit more of your chest muscles by moving up to your hands.
1.2.11. High-to-Low Plank Walk-downs:
- Add a major degree of difficulty by moving up and down between high and low plank.
1.2.12. Lateral Plank Walk
- This move will challenge your core and define your deltoids, shaping your shoulders.
- Begin in plank position with your hands underneath your shoulders, and your body in one straight line.
- Simultaneously cross your right hand toward the left as you step your left foot out to the left.
- Then simultaneously step your left hand and right foot to the left, returning to the plank position.
- Your hands move together as your feet step apart.
- Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level.
- This completes one rep.
- Reverse directions taking three steps the right.
- Do 15 reps in each direction to complete one set.
Rotation through the trunk to drop the hips to the floor will surely get your obliques screaming!