Plank abdominal strengthening exercises are one of the most effective ways to train your core muscles. The term "core" means "inner units" and describes all the muscles in your trunk area, including your obliques, rectus abdominus and deep abdominal and back muscles. According to the Mayo Clinic, weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. Core strengthening exercises will improve your balance and stability and help tone your stomach and lower back muscles. Strong core muscles make it easier to do most physical activities. With a wide variety of plank abdominal strengthening exercises, you can keep your core workouts fresh and fun.
Forward Plank
The basic forward plank is a full body exercise that works the arms, butt and legs. Start on your knees and place your hands on the floor in front of you. Your arms should be straight but not locked out. Tighten your stomach muscles as you lean forward until your shoulders are directly over your wrists. You can stay in this position or challenge yourself further by extending your feet straight back with your toes curled and your weight on the balls of the feet. Try to keep your leg and buttocks muscles tight as you keep your body is in a straight line through the shoulders, hips, to the heels. Do not let your lower back sag and keep the belly button pulled toward your spine throughout this exercise. Hold for 30 to 60 seconds, release and repeat.
Side Plank
Side plank will challenge your body by creating an unstable environment. In side plank, you are supporting your entire body weight in a sideways position. This exercise will target your shoulder and core muscles. Lie on your side so that your hips, shoulders and feet are stacked. From this position, raise yourself up onto your elbow and raise your hips off the ground so that your body is in a straight line body from the shoulders, hips, to the heels. Your weight should be distributed between your elbow and outer edge of the bottom foot. Hold for 30 to 60 seconds, release and repeat.
Reverse Plank
The reverse plank stretches the front of the body and strengthens the arms, wrists, and legs. This is the only plank variation where you are facing upward. You should feel this exercise working your back, triceps, shoulders and quadriceps. Start from a seated position, with your legs out in front of you, and hands slightly behind and outside your hips. Keeping your stomach muscles tight, slowly straighten your arms as you lift your hips up until your body is in a straight line from heels to shoulders. If you feel any shoulder pain or discomfort, stop the exercise. Hold 30 to 60 seconds, then repeat.
Walking Plank
The walking plank is a full body exercise that will challenge your obliques, abdominals, triceps, chest, shoulders and lower back muscles all at the same time. This exercise has the added benefit of increasing your heart rate and helping your body burn fat. Start out in forward plank position on hands and feet, keeping abdominals tight to support lower back. Walk your right hand out 6 inches and then your right foot 6 inches. Continue walking your hands and feet to the right for 30 seconds then switch directions. Rest and repeat.
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