In this chaotic day and age finding, time to work out can be somewhat challenging. What we all do have each day is a few minutes we can put aside, but what to do with such a limited time? Plank! For 30 days, we want you to plank for a minimum of one minute; of course, increase the time as the days go on if you can. The 30 Day Plank Challenge is a fairly common one throughout social media outlets such as Tiktok and Instagram.
As a male, I wondered how effective such a minimalistic approach to an exercise could benefit me. Planking kicked my butt for sure; after one minute of it, I could feel my abs screaming. By day 25, I had already increased my planning time, but more importantly, I could feel my core becoming stronger.
The great thing about planking is that it doesn’t require any special equipment or a lot of room. Taking 1-2 minutes a day and needed minimal space makes this a fantastic way to blast your core and abs.
You can use many forms of planking; feel free to use any that you think is appropriate for your body. At Balancekg, we wanted to save you some time and trouble finding a wide assortment, so we assembled our favorites for you.
- Knee To Opposite Elbow Plank
- Knee To Elbow Plank
- Plank Up Downs
- Extended Plank
- Plank With Knee Touch
- Straight Arm Plank
- Forearm Plank
- Shoulder Tap Plank
- Plank Jacks
- Side Plank
Forearm plank is the traditional plank that most of us picture when we hear the word, plank. Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Tighten your core.
Lay on your side with legs straight. Prop yourself up with your forearm so that your body forms a diagonal line. Rest your opposite hand on your hip. Tighten your core and hold. Keep your hips and knees stay off the floor.
Knee To Opposite Elbow Plank
Begin in standard plank form with your feet approximately hip-width apart, and hands square beneath your shoulders. Lift one foot off the ground, bend the same knee and bring it toward your opposite elbow. Hold for several seconds before returning to starting position. Now repeat, alternating knees and elbows.
Knee To Elbow Plank
Begin in standard plank form with your feet approximately hip-width apart, and hands square beneath your shoulders. Lift your foot off the ground, bend the knee you lifted and bring it towards the same elbow. Hold for three seconds before returning to starting position. Hold for several seconds before returning to starting position. Now repeat, alternating knees and elbows.
Plank Up Downs
Begin in standard plank form with your feet approximately hip-width apart, and hands square beneath your shoulders. Pick up an arm of your choice and press that hand into a high, straight-arm plank; now, do the same with the other arm to complete the exercise.
For this, we will begin in the front leaning rest or push up position. Now walk your hands forward several inches beyond your shoulders and hold. The further out your hands are, the more you feel it in your core.
Plank With Knee Touch
Begin in standard plank form with your feet approximately hip-width apart, and hands square beneath your shoulders. While maintaining your plank position, lower your knee to the ground tapping, return to your starting position, and lower your opposite knee to the floor, tapping it once. Continue alternating.
Straight Arm Plank
Begin in the front leaning rest position, aka the push-up. Squeeze your abs as tight as possible and keep them contracted for the entire exercise.
Shoulder Tap Plank
Begin in the front leaning rest position, aka the push-up. While maintaining the pushup position, start with the hand of your choice and tap the opposite shoulder. Return to start and repeat with the other arm. We want to keep our bodies straight and avoid rotating—repeat steps.
Begin in either the pushup position or the standard plank with feet together. Jump your feet out in a V shape; now bring them back again like a jumping jack. Repeat
There are many other forms of planks that you can perform; however, these are the top ones we at Balancekg prefer. After a challenging workout, you may be feeling peckish; if so, try out some of our healthier choices in the Food Recipes and Snacks section.