10 Plank Exercises To Strengthen Body And Lose Weight

10 Plank Exercises To Strengthen Body And Lose Weight

Planks are one of the most underrated and yet most effective exercises that women can do for weight loss. One of the best things about this exercise type is that you get quick and fast results on the abs, which never really happens. No matter how many leg rises you do or crunches, plank poses are really effective in combatting the tummy flab. In fact, there are more than one variations of the plank that you can do. These work right on the arms, upper body, lower body and of course the abs. So you get a complete body workout, without trying too hard. It is best to do planks with some cardio exercises or during interval training to ensure that you lose weight and strengthen the body-

Basic Plank

This is also a part of the sun salutation series and is called kumbakhasana. The simple exercise may look easy but it is actually not. However, you should know the basic plank well because all of the other poses are actually variations of this one. Get down on all fours like a dog and make sure that your stomach is sucked in tight. Else, there is no point of doing the plank with a lose belly. With the hands right under the floor, gently lift the knees off the floor and extend the legs backward. The spine should remain straight, the tummy should be sucked in well and your arms should straight. The next should not be flexed and you should look down. Right now if something kept an object on you, it would remain straight. This simple posture works on the entire body, adding strength to shoulders and arms and toning the abs.
Basic planks

Elbow Planks

For those who are having trouble in resting their body weight on the wrists or suffer from some kind of wrist problem, then it is best to try the elbow plank. This poster is very similar to the basic plank but instead of having the arms straight, the pressure is on the elbows. Lie down on your stomach and raise the upper body, abs and legs. Your hands should be bent with body weight on forearms. Legs should be shoulder width apart.

Elbow Planks

Push Up Planks

Want to add some more strength to the workout then try moving from the basic plank to the elbow plank or doing a push up. Mind you, it is not going to be easy and it is best to wait for a while till you ace both the planks. Get to the basic plank position. Then gradually bend the elbows as you breathe out and come down to the floor. Don’t touch the floor though, chest off the ground. Come as close to the floor as possible and then inhale as you go up.

Push Up Planks

Plank Jacks

This one is fun. In the basic plank position, keep the upper body straight while the lower body moves in the forms of jacks. So both legs go out at the same time and then come back in together. This exercise works on strengthening the entire body and lose some butt fat with the plank jacks.

Plank Jack

Slap Planks

Want to add some more strength to the plank workout? Then slap your right hand on the left shoulder as the entire weight of the body stays on the left hand. Repeat with the other hand, while you do quick alternations between the two. A great way to tone up and strengthen the upper body.

Slap Planks

Plank Walks

This one is a real leg kicker and makes you sweat. In the basic plank position, walk up the warms towards the legs and then go back front again. It kills the legs but also tones and works awesome on the abs, shoulders and the arms.

plank walks

Side Planks

Lie down on your side with elbows under your right side. Now using your right leg and right elbow, which is bent, raise the entire body in the sideway position. Hold for a few seconds. Now get back to basic position and turn left. Repeat with this side.

Side Planks Plank Side Kicks

In the basic side plank position, raise your alternate leg. So if you are doing a plank on the right side, raise the left leg, like you do side leg raises. Repeat the alternate foot when you do the left side. Tones the love handles and also works on legs and arms.

Plank Side Kicks

Mountain Climbers

This one is really quirky. For mountain climbers stay in the basic plank position, which is weight on both arms and legs shoulder width apart. Then bring right knee towards the chest, take it back and bring left knee forward. Alternate as fast as you can while bringing each leg close to the chest.

Mountain Climbers

One Leg Plank

To make the workout more challenging and toning the arms, rest weight on one hand in the basic elbow or regular plank. Extend the other hand straight. Hold and repeat with alternate hand.

One Leg Plank