The plank is a fantastic core exercise. It builds strength, improves stability, and challenges the entire body. While the traditional plank is effective, there are many variations of this exercise which will challenge you in different ways and work on muscles you may not have even known you had! Below are five plank variations that I personally love to do. Give each one a try and see how you feel after just one set. Let’s dive into how to get 6 pack Abs at home easily by doing different types of planks.
5 different planks to get 6 pack abs at home
These are the 5 different planks to get 6 pack abs:
Thigh Tap Plank
The first is the ‘Thigh Tap Plank’. This is an awesome variation on a regular plank that really targets your core and gives you burning! it will help in getting 6 Pack Abs At Home.
- Lie face down on the floor with your elbows bent under you, forearms parallel to the floor, and hands directly below your shoulders.
- Lift your hips off the floor and balance on your toes while keeping your legs straight; hold for 30 seconds or longer (if possible).
- Lower back down until only the forearms remain in contact with the ground before repeating steps 1 and 2 for another repetition or two (depending on strength level).
Tip :- Try putting some weight on top of your legs or getting into position using only one arm instead of two—this will make things more difficult but will also give you better results!
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The second is called a side plank. This one is done by lying down on one side with your feet together and arms extended out straight for support (think of Superman).
- To do a side plank, lie on your side with your legs extended and stacked over one another. Prop yourself up on the bottom arm by bending it at a 90-degree angle, until you’re resting on your forearm. Then lift your hips off the floor so that you’re balancing on one arm and one foot (or both feet if it feels comfortable for you). Hold for 30 to 60 seconds.
- Repeat on other side.
- This exercise works your core muscles such as the obliques (side abdominal muscles) and transverse abdominis (the deepest of all internal abdominal muscles). It also strengthens shoulders, arms, back and glutes
Next up is the skater plank which involves lying down with both hands planted firmly underneath shoulders while placing both feet together forming sort of like an inverted “V” shape when viewed from above (or below). Nonetheless, if done correctly this will help strengthen abdominal muscles along with other areas such as upper thighs due being forced into constant contractions due being held off ground by hands/wrists alone..
- Place hands on floor, keeping hips up
- Lift one leg and bring it towards the opposite arm
- Repeat on the other side for a full rep
- Keep core tight throughout exercise
- Here’s how to do it in detail :-
Step 1 -Start in forearm plank position with your legs hip width apart, glutes tight, shoulders over elbows and head neutral (in line with your back).
Step 2 – Jump your right leg out to the side as far as possible while keeping your hips low off the ground (your butt should be lower than knee height). From here jump across so your left leg lands where your right foot was originally planted and vice versa. Your feet should be landing softly on toes like a skater would start their turns before getting into full stride. Be sure to keep your hips low throughout this portion of the movement and avoid letting them rise above hip-height at all costs!
Step 3 – Perform three sets of 15 reps per side without resting between sets or sides (right/left). To increase intensity increase duration instead by performing 20-30 second intervals on each side (right/left) until exhaustion has been reached.
Side Plank with Reach Under
The side plank with reach under is a great variation of the side plank, which targets your obliques and improves core strength. It also works to improve shoulder stability. This exercise is super simple, but you’ll still feel it in your core and shoulders!
Here’s how to do it:-
- Lay on your side with your arm directly under your shoulder, legs stacked, and bend the bottom leg in front of you.
- Lift your hips off the ground, keeping them lifted throughout the exercise.
- Keeping your hips lifted and torso straight as an arrow, reach the top arm under and through the space between your bottom arm and torso.
- Bring the top arm back up over top of you. This is one rep. Do 10-15 reps, then switch to the other side of your body and do another 10-15 reps.
- This is a great core exercise that will help you get stronger in plank.
Forearm Plank with Oblique Crunch
The Forearm Plank with Oblique Crunch works your abs, obliques, and lower back. It’s also a great way to build strength in your arms and shoulders by holding the plank for longer periods of time.
To do this plank variation:
- Get into forearm plank position (no modification)
- Raise right leg as high as possible while maintaining form
- Lower back down slowly
Repeat on opposite side before switching back to original side and repeat this for two more sets. You can also know About barbell workout benefits here.
5 different planks those are mentioned above are :-
- Thigh Tap Plank
- Side plank
- Skater plank
- Side Plank with Reach Under
- Forearm Plank with Oblique Crunch
Note :- Do these all planks a few times a day to get six pack abs at home you can also add whey protein for enhanced and quick results.
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So, there you have it. A quick and easy way to get six pack abs from these 5 different planks. With this simple workout routine, you will be on your way to getting a killer body in no time!
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