5 Types of Plank Exercises That Will Help Mums

Whether you just had a baby, or you have had a little more ice cream than you should have over the years, plank exercises are some of the best exercises you can do for your core. It helps build strength, helps to sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.

It is truly an exercise that works on the whole body. And the even more awesome thing about it is that no equipment is required to do these exercises, you just work with your body weight.

1.Forearm plank

This is what most people call a standard plank. Lie face-down with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.

2.Plank with arm/leg lift

This move according to Health contributing fitness editor Tracy Anderson targets your upper back, chest, sides, core, and glutes.

3.Side Plank

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side.

4.Plank jacks

Adding jumping jacks to the standard plank engages your tummy region even more, burning away all that fat and jiggle.

5.Dolphin plank

This plank works your back, abs, and shoulders. Compound exercises that target multiple muscle groups increases your strength-training!

 

Remember, start slowly, at your own pace, work your way to more repetitions.

A plank exercise should be done for at least 60 seconds, however, everybody’s body strength level varies. Start out small and slow, and work your way up to challenge your self. Consistency is key, make it a daily habit, at a time that is convenient for you and you will be sure to see changes.