The plank is one of the best ab workouts you can do to acquire that six-pack. Plank exercises are popular among trainers because they rely solely on body weight and develop body stability without the need for an exercise ball or other equipment.
Plank exercises can help tone and strengthen your back, shoulders, thighs, and buttocks. Planks are one of the most significant full-body exercises and a valuable technique to have in your training toolkit because of this.
Plank
Begin with a pushup, but bend your elbows and place your weight on your forearms rather than your hands. From your shoulders to your ankles, your body should make a straight line. As if you were about to be punched in the gut, brace your core. While breathing deeply, hold this position for 30 seconds.
Plank with Leg Lift
Get into a plank position on your forearms and tighten your abs. Lift and hold one foot a few inches off the floor, foot flexed, by using your glutes. Perform 10 lifts on one side before switching legs.
Side Plank
Lie down on your left side, knees straight. Your torso should be propped up on your left elbow and forearm, with your feet stacked. Raise your hips until your entire body, from ankles to shoulders, forms a straight line. Maintain this position for 30 seconds (or longer if you can), bracing your abs and inhaling deeply throughout.
Straight-Arm Plank with Shoulder Touch
Put your hands on the floor beneath your shoulders and your arms straight in a top-of-a-pushup position. Close your feet and straighten your legs, putting your weight on your toes. Maintain a straight line from your head to your ankles by dropping your shoulder blades down and back. Lift your right hand and tap your left shoulder while keeping your hips stationary (they’ll want to move!). Replace your right hand slowly and then repeat on the left. Alternate for another 30 seconds.
Straight-Arm Plank with Shoulder Touch
Put your hands on the floor beneath your shoulders and your arms straight in a top-of-a-pushup position. Close your feet and straighten your legs, putting your weight on your toes. Maintain a straight line from your head to your ankles by dropping your shoulder blades down and back. Lift your right hand and tap your left shoulder while keeping your hips stationary (they’ll want to move!). Replace your right hand slowly and then repeat on the left. Alternate for another 30 seconds.