Trend workout planking
3 variations for a firm stomach
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A firm stomach – no problem thanks to planking! And with these 3 variations of the power exercise you can 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 sporty to-do list! Planks are honestly really strenuous, but they are worthwhile – because they demand several muscle groups and thus ensure a firm body in the shortest possible time. And with a few variations, you can make them even more effective!
3 planking variations for a firm stomach
Do you want to tone your stomach, arms and legs? Then try these planking variations:
1. One hand plank
Not only For your stomach, but also for your upper body and arms, the One Hand Plank is a real power exercise! And this is how it goes:
- Push yourself off the ground with your toes and arms outstretched.
- Make sure your wrists are below your shoulders. The back stays straight. The shoulder, hip and ankle joint should form a line, the stomach is drawn in.
- Extend one arm straight forward and hold the position for a moment.
- Then swivel the arm 90 degrees outwards and hold this position as well.
- Put down again and swap arms.
In total, both should do the exercise five times on both sides.
2. One leg plank
What is good for the arms can’t be bad for the legs either! In addition to the stomach, the One Leg Plank primarily trains the lower body and also the legs. This is how it works:
- Push yourself back up off the floor with your toes and your arms outstretched.
- Make sure your wrists are below your shoulders. The back stays straight. The shoulder, hip and ankle joint should form a line, the stomach is drawn in.
- Now lift one leg and hold it in a straight line with your shoulders and buttocks in the air for a moment.
- Put your leg down and switch sides.
Repeat the exercise five times on both sides.
3. Elbow leg plank
In addition to the stomach, the elbow leg plank primarily challenges the bottom and legs. This is how the exercise works:
- The starting position is the same as for the other two exercises: push yourself up with your toes and your arms outstretched.
- The wrists are again under the shoulders, the back remains straight. The shoulder, hip and ankle joint should form a line, the stomach is drawn in.
- Now bend one leg to the opposite elbow. Be careful not to slip into the hollow back!
- Hold the position briefly, sit down and switch legs.
This exercise should also be repeated five times.
No chance for frustration
But speaking of repetitions: Planks require a certain level of fitness, so it doesn’t matter if you can’t do the required repetitions right away. Just do as many as you can and above all stay tuned every day – then your strength will gradually increase and you will be able to do more repetitions over time.