Plank workout 2021

3 min readJul 8, 2021

6 Plank Exercises for a Stronger Core

Welcome to my blogging world!!!

i am sharin 6 plank workouts for you guys to get full body toning. you will see noticeable results in ur entire body after just 7 days of workouts without any interval.

(u can skip any 1 day initially)

1= Plank

A. begin in an high plank (aka push-up) position.

B. Bend elbows and rest weight on forearms rather than hands. Body ought to kind a line from shoulders to ankles.

C. Brace core as if you were getting ready to be punched within the abdomen. (Don’t forget to breathe throughout this plank exercise.)

Hold for 30 seconds to 1 minute.

Simple plank

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2= Plank with Leg raise

Side Plank workout

A. Lie on left facet with knees straight.

B. Prop body over left elbow and forearm, feet stacked.

C. Raise hips till body forms a line from ankles to shoulders.

D. Brace abs and breathe deeply for the length of the plank exercise.

Hold for 30 seconds to 1 minute.

Plank with leg raise

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3= Straight-Arm Plank

A. begin in push-up position with hands on the ground to a lower place shoulders, arms straight.

B. Set feet close and straighten legs, with weight on toes. Body ought to kind a line from ankles to move.

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C. Brace abs and squeeze glutes to assist keep body rigid. (Here area unit a lot of tips about high to try to to a high plank exercise properly.)

Hold for 30 seconds to 1 minute.

Straight Arm plank

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4= Low Plank with Hip Dips

Start in an exceedingly low plank workout.

Rotate your hips to the proper as you dip them concerning 3 inches from the bottom, then rotate them to the left and dip.

Alternate for 45 seconds; do 3 sets.

Low plank with hip dips

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5= High Plank Knee to Opposite Elbow

Assume a high plank position. Bring your right knee to your left elbow, hold for 3 seconds, then bring your left knee to your right elbow and hold for 3 seconds.

Keep alternating during this manner for 60 seconds; do 3 sets.

High plank to opposite elbow

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6= Side plank.

Start this exercise lying on right side, hips, knees, and feet should be very neatly arranged equally. Place right hand on floor, pressing it away from you, as you engage your right obliques and lift hips toward the ceiling. Lift left arm toward the ceiling, forming a position like T with arms.

Hold for 30 to 60 secs & then switch sides.