5 Plank Variation You Must Add To Your Fitness Routine And Shake Up Your Workout

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5 Plank Variations You Must Add To Your Fitness Program Photo credit: iStock Images

Highlights

  • Planks are one of the most popular forms of exercise
  • Planks can help improve flexibility, metabolism, posture, mental health, etc.
  • Adding variety to training can help improve motivation and eliminate opportunities for monotony.

New Delhi: Planks have become one of the most popular exercises and are a part of almost every workout routine. This exercise can help improve health by improving flexibility, metabolism, posture, mental health, and more. But did you know that the base plank isn’t the only variation on this exercise?

Types of boards

Here are some variations of planks that you should include in your workout routine:

Knee plank: You can do this exercise in the following steps:

  • Get into a plank position.
  • Lower your knees so that they are touching the floor, supporting your body.
  • Stay in the position for at least 20 seconds.

Diagonal limb extension board: You can do this exercise in the following steps:

  • Get into a plank position.
  • Lift and stretch your right hand and your left leg simultaneously.
  • Gather it and repeat the same with the other side.
  • Repeat the steps at least 15 times.

Side plank: You can do this exercise in the following steps:

  • Get into a plank position.
  • Roll onto your side with your body supported to one side.
  • Stretch the other side up and hold the position for at least 10 seconds.
  • Turn to the other side and repeat the steps.

Ball board: This variety requires an exercise ball as equipment. Ball boards can be customized according to body focus area i.e. lower body workout or upper body workout. You can do this exercise in the following steps:

  • Get into a plank position.
  • When you go for an upper body workout, you can place the ball behind your feet.
  • When you go for a lower body workout, you can place the ball in front of your elbows.
  • For Upper Body – With lower body on the floor and supported by the elbows, carefully place your legs on the ball so that it is elevated and balanced. Stay in the position for at least 10 seconds.
  • For Lower Body – With your lower body in a plank position, carefully place your elbows on the ball so that your upper body is elevated and balanced. Stay in the position for at least 10 seconds.

Reverse plank: You can do this exercise in the following steps:

  • Sit up straight on a yoga mat with your legs straight.
  • Bring your arms behind and place your palms flat on the mat.
  • Slowly lift your body so that your heels and hands are the only points of support.
  • Your body should be at a 30 degree angle to the ground.
  • Hold the position for at least 10 seconds.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting a fitness program or making any changes to your diet.

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