3 Types of Planks to Work Your Core

Defining the abdomen is the goal of many people, especially with the arrival of summer. Our torso is exposed and we are dying to show the evidence of hard work in training. However, achieving this goes beyond physical appearance. A strong abdomen favors our health and makes us more functional people. Today we are going to talk about 3 types of planks to work on the core. Do you master them all? Prove it!

Practicing the plank every day has great benefits for our health and significantly optimizes our abdominal training. It is a very versatile exercise, as it can be adapted to individual abilities. However, it is necessary to start with a good technique to control the posture in the classic plank and to be able to master other variations. The plank is an exercise that is not worked by repetitions, but by duration. As we exercise, we are able to hold the demanding position for longer.

What are the benefits of doing planks and working your core?

Doing the plank , beyond working the core, activates the metabolism and allows for a higher calorie burn than traditional sit-ups. In addition, it promotes correct postural hygiene and, consequently, reduces the risk of suffering certain injuries and ailments. A strengthened core is synonymous with a stable body centre and gives us a greater capacity for general balance. All of this, of course, accompanied by a defined abdomen. For this, however, you must be clear that a healthy lifestyle is essential (balanced diet focused on specific objectives, effective rest...). Otherwise, getting a six-pack will be a thing of your wildest fantasies. If you really want it, go for it with work and perseverance!

3 Types of Planks to Work Your Core in 3, 2, 1…

To master other types of planks, you need to master the classic plank technique. To do this, place your elbows, forearms and toes on the floor. Try to draw a line from one end of your body to the other (from head to toe). It is ESSENTIAL to activate the general muscles for the work to be effective and allow for optimal results. Your gaze is directed towards the floor, your neck does not accumulate tension and your shoulders do not shrink, but rather move as far away from your ears as possible. You should have the sensation of being pulled by a rope in opposite directions and being forced to lengthen. Likewise, your sense of stability should be very deep, so that if someone were to push you, you would not fall! Your hips remain aligned with your body, do not let them drop or raise them, aligned!

Plank + pyramid

Get into a classic plank position and make sure you are in good position before starting the exercise. Use your hands for support instead of your forearms. Once you have the position under control, raise your hips while placing your heels on the floor, forming a pyramid, and return to the plank . Do 15 repetitions, rest, and repeat 3 times. It is very important not to change your support points throughout the exercise. The only thing that moves is your hips up and down, nothing else. Also, do not deactivate your muscles until you finish the series. If you do it passively, you will not be working correctly.

Lateral + elbow and knee flexion

Get into a side plank position using your forearm for support. The other arm remains extended back above your ear (be careful with shoulder placement). Remember that your feet, hips and shoulders are on the same line. Once you are in the correct starting position, keep the support points fixed and bend your upper elbow and knee , bringing them towards the centre and making them touch each other. Lengthen again and repeat 15 times, 3 sets. A common mistake is to move your hips when we bring your knee to meet your elbow. Remember, stability!

Plank + hand to shoulder

From the classic plank on your hands, activate your body and feel it resistant. Then, transfer your support onto one hand, bringing the left hand towards the right shoulder. Return to the initial position and then bring the right hand over the left shoulder. As in the rest of the exercises, we will do 15 repetitions for 3 sets. Do you feel your abdomen on fire? You are on the right track!

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