6 Variations of Plank Support, Build Your Core and Abs at Home
The weather is warming up, and the little belly you hoarded at home won't be hidden anymore. Many fans have commented asking for simple and effective core exercises…
Today I will share plank support and 6 variations, teaching you how to build your core at home and show off your corset lines
Action 1
- Lie on your stomach, hands placed on either side of your chest, elbows tucked in
- Inhale to extend the spine, draw in your feet, preparing
- Exhale, push hands away from the torso to lift off the board
- Inner abs contracted, find the waist with the navel
- Thigh muscles tightened, upwards, relax shoulders
- Eyes looking straight ahead, hold for 5-8 breaths
Action 2
- From plank, stabilize the body and hips, don't move
- Inhale, lift the right leg upwards, stretch the toes
- Evenly distribute the weight on both hands, relax shoulders
- Hold for 5-8 breaths, complete the other side
Action 3
- From plank, shift the center of gravity to the right foot
- Flip the body to the left, looking down
- Bend the left knee, outward, toes pointing to the knee
- Left hand to the back of the head, elbow slightly open
- Side waist, lift upwards, the body in one plane
- Hold for 5-8 breaths, return to plank, switch sides
Action 4
- From plank, bend elbows, forearm to the ground
- Flip the body to the left, left hand to hold the hip
- Feet together, side waist tighten upwards
- Hold for 5-8 breaths, return to plank, switch sides
Action 5
- From action 4, bend the left knee, thighs to the side waist
- Left hand to the elbow, hand to the back of the head
- Side waist, lift upwards, shoulders away from ears
- Hold for 5-8 breaths, return to plank, switch sides
Action 6
- From plank, elbow to the ground, forearms parallel
- Enter elbow plank support, inner abs contracted, push the heels back
- Head, shoulders, back, hips, knees, ankles on the same line
- Relax shoulders, hold for 5-8 breaths, return to plank
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