Most fitness enthusiasts believe that the plank is the ideal way for achieving solid abs and strengthening your core. Yes, that’s all true. But, planking also engages shoulders, spine and hips and all the muscles in those regions, building head-to-toe strength and stability. While you are doing plank, all the muscles of your body are fighting against gravity allowing you to maintain your position.

How to do a Standard Plank

  1. Place your palm on the floor, like you do for a push-up, directly under your shoulders.
  2. Extend your legs to the fullest extent, directly behind you, forming a straight line from head to toe.
  3. Look on the floor just about a foot in front of your palms to get your neck in a neutral position.
  4. Make sure your back is straight; if not then adjust your position.
  5. Keep breathing and hold the position for as long as you can.

As you keep doing plank in your daily routine, your muscles will start getting used to the force exerted on them by gravity. Soon, you will feel the need to ramp up the difficulty level. Here’s what you can do:

Side Plank

This variation of the plank engages the side muscles of the core.

  1. While doing the standard plank, rotate your body in one direction till your legs are stacked on top of each other.
  2. Raise one hand over your shoulders so that both your hands form a straight line.
  3. Hold your position for a certain interval, say 20 seconds, then rotate your body to attempt plank on the other side

Single-Leg Plank

This variation increases the load on the core by removing a point of contact with the ground.

  1. Position yourself for a standard plank and lift one leg a few inches from the ground.
  2. Hold your position for one breath, lower your leg and repeat the procedure with the other leg.

Single-Arm Plank

This variation increases the load on the core as is the case with Single-Leg Plank

  1. Attain the standard plank position and lift one hand to get into a straight line with the rest of your body.
  2. Hold your position for one breath, lower your hand and repeat the procedure with the other hand.

Walking Plank

This variation stretches your hands and legs and put extra load on the core.

  1. When in standard plank position start moving your legs towards your hands without bending them.
  2. Then move your hands in small steps until you reach the standard plank position and repeat the process.

Up and Down Plank

This variation put extra load on your forearms and shoulders in addition to your core.

  1. Keep your core stable in the standard plank position and lower one forearm to the ground and then the other forearm.
  2. Now lift one arm and then the other to get into the standard plank position and keep repeating the process.

If you are just getting started on your fitness regime, getting the standard plank can be a little tough. Here’s what you can do:

Forearm Plank

Instead of placing your palms on the ground, make contact with the ground using your forearms and put the rest of your body in the same position as that of the standard plank. This variation lowers the load on your arms.

Knee Plank

Rest your knees on the ground and place the rest of your body in a position similar to the standard plank. This position is a bit easier to hold as your knee shares the load with your core.