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Image from Depth Training and Physiotherapy Waterloo. Application: 2 x 8-10 reps/side Cues: Start in a bear plank position (hands and toes).On an exhale, slowly extend one leg until the knee is I'm Kate Vidulich, Metabolic Training expert with Fat Loss Accelerators.In this video, I have my top 3 side plank variation 2. Elbow Tap Plank. Like the foot march plank, this increases difficulty by taking away a point of contact but feels much more difficult than moving your feet. I like to make my clients move through this very slowly and deliberately to help reduce the amount of hip swinging they get. I find it helps to keep your hands centered on your chest and 3 Revolutionary Planks You've Never Tried. 209. 1 Straighten your left arm, pressing up into pushup position. Hold the plank at the top for one count, then slowly reverse the movement, lowering left forearm and then right, without rotating the hips. Switch the order to lift back up, planting left hand first, then right. Then lower your right elbow first. Continue alternating for 30 seconds. Here they are from easiest to hardest: Level 1: one-hand hip twist plank. Level 2: two-hand hip twist plank. Level 3: one-hand leg thread plank. Level 4: two-hand leg thread plank. Level 5: leg thread elbow plank. Note: there are included in my free plank training program here: 30 Days to a 5 Minute Plank and Rock-Hard Abs. 15 Plank Variations Your Core Will Thank You for Later This plank variation engages your entire core for maximum results.SUBSCRIBE to our YouTube channel! with Prevention!Facebook: ht Most of the 7-minute plank challenge involves variations on the basic plank, so you'll want to make sure your basic plank is solid before you attempt this workout. Let's review the proper form Plank variations such as side planks are nearly impossible at the beginning but become easier over time. #4 - Burned Calories Planks burn a literal crap ton of calories. If you've never tried planks and had a rainstorm of sweat

dripping off of your face before, you have to try it. My plank-every-day challenge approach. In the first two weeks of my plank challenge, I did a standard low plank resting on my forearms (see Fit&Well's how to do a plank guide for more details). I started out doing it for 60 seconds, and tried adding a few more seconds each time. The longest time I did the plank this way was 80 seconds. Strengthening your core. Rock-solid core: Planks engage all the core muscles, including the rectus abdominis, obliques, and transverse abdominis, leading to a stronger, more defined midsection.; Improved posture: Strengthening your core helps you maintain proper posture, reducing the risk of back pain and spinal issues.; Enhanced balance: A robust core stabilizes your body, making everyday Raise both arms straight up toward the sky. Bend both knees at a 90-degree and raise the legs until the knees are directly vertical of the hips. Tuck the hips and flatten the low back against the ground. Brace the core and simultaneously lower the right leg and left arm toward the floor. Shift your weight onto your right elbow and rotate your body to the left. Lift your left arm toward the ceiling as you pivot on your right foot, coming into a side plank position. Your body should Start off in the high plank, forming a straight line from head to feet. Make sure your arms are straight, and your elbows and hands are directly below your shoulders. Engage your core and brace From a plank position, release your left leg and lift it three to six inches off the floor, keeping it straight. Lift until you feel your glutes and back muscles engage. Pull your abs in to keep your body still and stable. Hold for 10 to 30 seconds and release. Extend your right leg next and hold; repeat sides for 10 total reps. Let's review the proper form. To perform the plank, come to all fours on the floor or mat. Align your hands directly underneath your shoulders, and your knees directly underneath your hips. Step Why these

work. Back planks recruit your entire posterior chain — When you exercise at home, your training inevitably becomes more "anterior" dominant. It's much easier to push, squat and lunge, than it is to deadlift and row. Chinese back planks force optimal postural alignment while efficiently recruiting your calves, hamstrings, glutes, and low back isometrically. Here's how to plank with perfect plank form. Make these 3 simple tweaks the next time you plank during a core workout and I guarantee your core will activate I tried to blame my pitiful plank performance on my injury, but knowing my weak core strength pretty much caused that injury left me feeling terrible. Related: The 5 Most Effective Abs Moves. Although my plank time crept up to 44 seconds by the end of that first week, I was still frustrated with my performance. 2. Increase the leverage challenge. Slide your elbows forward or walk your feet back (e.g. like an RKC plank) to increase the leverage challenge. Try to hold a plank with your nose positioned directly between your elbows. 3. Focus on the squeeze. There are two accepted ways of using the 5 x 5 scheme. In the first, 5 x 5 is your goal, but you won't get those rep number every set, at least not right away. Typically, if you've chosen the correct weight, the workout would look like this: Set 1: 5 x 100 pounds. Set 2: 4 x 100 pounds. Set 3: 3 x 100 pounds. Rusting Blade plank is 10kg. Catun 3 plank is 23kg. Mk3 plank is 28kg. Better planks are heavier. I always have just bought the most expensive thing I can, figuring higher weight means strength trains faster, but the swings are slower, which also means fewer swings and higher chance to lose a fight (which means a day in bed).