5 Planks to Sculpt Your Core for Summer

Add to Flipboard Magazine Add to Flipboard Magazine.

In holding a plank many people even lose the feeling about the time, and many found them boring exercises. Since that feeling is a product of standard planks, we realized that here must be done something to stimulate way of toning your midsection.

According to Angela Rubin, ISSA personal trainer and USAT Level 1, the modest plank targets your abdominals, arms, shoulders, legs, back and even your glutes. She recommends starting with strengthening the core, which is a base of all movement because the core is the key part of the body in any sport. In addition for this purpose, you’ll need a good stability, which is crucial in order to react to the constantly changing environment around you.

Rubin suggested some plank variations that keep your mind occupied and your waistline working.

5 Plank Variations to Bust Workout Monotony

In performing these plank variation you must pay attention to your form first, to get the most out of these moves. Practicing shouldn’t cause any side effects on your body.

This is why Rubin recommends starting in table top position (high plank position) with your hands directly under your shoulders, extended legs and balanced on your toes. Your body should be in a straight line from your heels up to your shoulders, with feet hip-width apart.

For an extra challenge – bring your feet closer together which creates more instability.

You can perform moves following the GIFs below. The exercises for this killer core workout are listed from easiest to hardest. The time of performing all the exercises below is 30 seconds followed by 15 seconds of rest. Repeat for three rounds.

  1. Planks with Toe Taps


–           Starting position – in a table top position, extend your legs behind you and balance on your hands and toes. Keep shoulders directly above your wrists and your feet together.

–           Swing your right leg to the side and gently tap your toes on the ground, engaging and maintaining a straight line from head to toe,

–           Bring your right leg back to starting position

–           Now, swing the left leg to the side, the same way and return to the center

Alternate the movements at a quick pace for 30 seconds.

  1. Jack Planks


–           Starting position – in a high plank position with wrists directly below your shoulders and hands planted firmly on the ground, while your body is in a straight line from head to toe

–           Keeping your knees soft, jump both feet apart like you would do a jumping jack.

–           Jumping your feet back together, land softly on the balls of your feet

Alternate the movements at a quick pace for 30 seconds.

  1. Reach Around the Clock Planks


–           Starting position – a standard high plank, as in previous exercises, keeping your body stable and not letting your hips sag,

–           Lift up your right arm and extend it over your head, and hold this pose for one second,

–           Next, extending your arm straight back towards your feet, hold for one second

–           Bring your right arm back to the starting position and repeat movements with the left arm

 Alternate arms at a quick pace for 30 seconds.

  1. Side Planks with Reach-Through


–           Starting position – a side plank on your left side, placing your left hand firmly on the ground and, engaging your core, creating a straight line from your toes up to the head too. Keep your feet stacked on top of each other

–           Extending your right arm out from your shoulder, bring it straight up in the air

–           Lower your arm in front of you, bringing it below your left hip. Besides engaging shoulders and hips your core should be working hard here

Repeat the movements for 30 seconds, then switch to the right side

For an extra challenge, you can hold a light dumbbell in your free hand.

  1. Spiderman Planks


–           Starting position – in a standard plank position, maintain a straight line from your heels to your shoulders, by engaging your core muscles.

–           Lifting your right leg two or three inches off the ground, bring your right knee towards your right elbow

–           After returning your right leg back to the ground, repeat the same movement on the left side

 Alternate legs at a quick pace for 30 seconds.

Source,Original Article: dailyburn.com