Plank is a core-strength exercise that helps sculpt your waistline and improve your posture. Depending on the type of plank you try, you can engage your back, arms, shoulders, glutes and hamstrings. Here are a few variations that can be done in less than 30 minutes. Gaurav Dass, fitness expert shows us eight plank variations for a stronger core.
Knee plank
If holding the above plank is too difficult, try lowering your knees to the floor. Keep your back straight and core tight. Practice holding it until you can work up to a full standard plank.
Standard plank
The high plank targets the core and works on your arms, butt and legs. Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart. Lift your knees off the ground and push your feet back, bringing your body to full extension. Once you're there, make sure your feet are shoulder-width apart to start. This will help you feel more stable in the position, having your feet closer together will make the exercise more challenging.
Single arm plank
Come to a high plank position. Rotate your body to the left and balance on your right arm, with your left foot stacked atop your right. Put your left hand on your hip. Hold for at least 10 seconds and then lower yourself to the floor. Repeat the exercise on the other side.
One-point plank
To enter this position, start from the standard plank and pull your navel to your spine. Start in a plank position and lift your left leg off the ground so your heel is even with your pelvis. Hold this position for 10 seconds.
Side plank
Come to a high plank position, press your right hand into the mat and turn your body so your weight is on the outer edge of your right foot, stack your left foot on top and extend your left arm with fingers pointing toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds.
Plank hip dips
From the standard plank position, slowly dip both hips to the left side. Go down, but don't touch the floor. Come back up to a plank and repeat on the right side.
Dolphin plank
It works on your abs, back, arms, and shoulders. Come to the plank position. Raise your hips, stay there for 10 seconds and come back to normal plank position. Repeat this 8-10 times.
Plank jacks
This plank variation works on your arms, core, lower body, and gets your heart pumping. Begin in the plank position with your feet together. Begin by doing jumping jacks with your legs. Make them go wide, then hop them together. Try to do the variation faster for better results. Thirty jumping jacks counts as one set.