Variation is one of the key ingredients in any exercise regime. The Plank is one of the best abs exercises you can do for toning and fat burning, but if you just keep doing exactly the same exercise time after time your body will get used to it. Try these 3 ‘plank variation’ exercises to keep keeping great results from your workouts;

All the following exercises can be done with your knees down if they are too difficult;

1/ Half Plank – Alternate Leg Up

 Position: Kneel on all fours on the floor. Rest on your elbows and feet holding your body up.

Technique: Make sure your back is flat and you can feel your core (stomach) muscles working. Hold position still and alternately raise 1 leg up.

Points To Remember: Make sure your back remains flat, i.e. your hips don’t sag down, raise up too high, or tilt to 1 side. Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.

2/ Pike Plank

 Position: Kneel on all fours on the floor. Raise up on your elbows and toes holding your body up.

Technique: Raise hips as high as possible so your body adopts a V-shape. Hold position still.

Points To Remember: Make sure you keep squeezing your hips towards the ceiling as much as possible. Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.

3/ Full Plank – Straight Arms

Position: Raise up on your hands and toes holding your body up. The further forward your arms go and further back your legs go the more difficult it becomes.

Technique: Raise hips so your whole body is in a straight line. Hold position still.

Points To Remember: Make sure your back remains flat, i.e. your hips don’t sag down or raise up too high.

Today’s Takeaway: You should not do the same exercise endlessly. But simple variations to an exercise such as the ones above keep your body guessing and keep you progressing.

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