PLANK is one of the most effective exercises for strengthening the abdominal muscles and stabilizing the entire body. Although it seems simple, proper execution activates not only the core, but also the shoulders, back and legs. In addition, it does not require equipment or much space, which makes it ideal for home workouts.
However, for the results to be visible, it is crucial to include variations that additionally challenge the muscles and prevent stagnation. Fitness experts point out that even small changes in body position can significantly increase the intensity and effectiveness of exercise. These are one of the best plank variations that target the abdominal muscles and strengthen the stability of the trunk.
1. Plank with leg lift
This variation not only activates your abs, but also your lower back, buttocks, and legs. A seemingly small change—raising one leg—adds extra stress to your core as your body has to maintain balance. Regularly performing this exercise will help you tighten your abs and make your lower body stronger and more stable.
In addition to improving balance, this exercise also increases endurance because it engages multiple muscle groups at the same time. Trainers advise slow, controlled movements and maintaining proper form throughout the exercise.
How to: Get into a classic plank position on your forearms. Tighten your abs and slowly lift one leg a few inches off the floor, without twisting your hips. Hold the position for a few seconds, lower your leg, and repeat with the other leg.
2. Side plank
The side plank is particularly effective for shaping the lateral abdominal muscles, but also for strengthening the shoulders and stabilizing the hips. In addition to toning the waist, it also helps to improve posture and reduce the risk of lower back pain.
This variation requires strong body control and proper breathing, as even the slightest movement of the hips can reduce effectiveness. Various trainers advise holding the plank briefly but precisely – the quality of the movement is more important than the duration.
Execution: Lie on your side and lean on your forearm so that your body forms a straight line from head to feet. Lift your hips off the floor and hold the position for 20-30 seconds, then switch sides.
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