3 variations for a toned abdomen
الرئيسية / HEALTHY / 3 variations for a toned abdomen
A taut belly - no problem thanks to Planking! And with these 3 variations of the power exercise, you make your workout even more effective!
Do you want a fast and effective full-body workout? Then you should put planking at the top of your athletic to-do list! Planks are honestly really exhausting, but they are worth it - because they challenge several muscle groups and thus provide a toned body in no time. And with a few variations, you can make them even more effective!
3 Planking variations for a toned abdomen
Want to tone your tummy, arms, and legs? Then try these planking variations:
1. plank with one hand
The One Hand Plank is a powerful exercise not only for your abs but also for your upper body and arms! The following is how it works:
Extend your arms and push off the floor with the tops of your feet.
Ensure that your wrists are tucked beneath your shoulders. Maintain a straight back. The abdomen should be drawn in and the shoulders, hips, and ankles should create a line.
In total, both should perform the exercise five times on both sides.
2. plank with one leg
It can't be terrible for the legs if it's excellent for the arms! The One Leg Plank works the abdominal, lower body, and legs all at the same time. The following is how it works: Push yourself up off the floor with your arms outstretched and the tops of your feet outstretched once again.
Ensure that your wrists are tucked beneath your shoulders. Maintain a straight back. A line should be drawn between the shoulders, hips, and ankles. and the abdomen is pulled in.
Now lift one leg and hold it in a straight line with shoulders and buttocks in the air for a moment.
Set the leg down and change sides.
Repeat the exercise five times on both sides.
Elbow Leg Plank No. 3
The Elbow Leg Plank works the tummy, buttocks, and legs all at the same time. This is how the activity works:
The starting position for this exercise is the same as for the other two: With your arms extended and your feet on the points of your toes, push yourself up.
The wrists are under the shoulders once more, and the back is still straight. The abdomen should be drawn in and the shoulders, hips, and ankles should create a line.
One leg should now be angled toward the opposite elbow. Continue to avoid slipping into a hollow back!
Hold the position for a few seconds, then sit down and switch legs.
This exercise should be done five times more.
No chance for frustration
But speaking of reps: Planks require a certain amount of basic fitness, so it's not a big deal if you can't do the required reps right away. Just do as many as you can, and above all, keep at it every day - then your strength will gradually increase and you'll manage more repetitions over time.
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