The Plank

    

The plank is an exercise that consists of maintaining a position similar to a push-up for a specific time. This exercise has many variations that make it possible to work the abs, back, chest, arms, glutes, quadriceps, calves, hamstrings, hips, that is, almost the entire body. Besides, planks can be performed at home and only require the bodyweight.

Because the different plank variations activate so many muscle groups, it’s a great strength workout and also helps develop stability, prevent injuries, and improve overall health.

Here are some of the best plank variations:

• Straight-Arm Plank: Place your hands under your shoulders and keep your body in a straight line from head to toes. This plank mainly targets the abs, shoulders, arms, and legs.

• Reverse Plank: This is like a Straight-Arm Plank, but reversed. This exercise focuses on the back of your body (lower back, glutes, hamstrings, and triceps).

• Forearm Plank: With your forearms directly under your shoulders, keep your body in a straight line from head to toes. This plank places greater emphasis on the core.

• Side Plank: Hold your body on the right side in a straight position supported only by the right arm and the outside of the right foot, then switch to the left side of your body. It’s great for strengthening the obliques.

• Reach Plank: Start in a Forearm Plank and straighten one arm forward; return the arm to its original position and then straighten the other arm. This exercise focuses on the arms.

• Mountain Climbers (Running Plank): From a Straight-Arm Plank, bring each knee forward as if you were running. It’s a full-body exercise but especially works the legs.