Table of Contents
Here are the 3 supported plank moves:
1. Knee plank dumbbell slides
Here’s how to perform it:
1. First, place a dumbbell or small weighted object (such as a weighted ball or sandbag) on the right side of your torso.
2. Now, get into the original plank position and place your knees on the mat.
3. Press your hands into the floor and your wrist and shoulder should be in line, keeping your back straight and abs tight.
4. Shift your weight to your right to grab the dumbbell with your left hand and slide it to the left side of your body.
5. Repeat this with your left hand. That will count as one rep.
6. Continue alternating sides for up to 10 reps.
2. Knee push ups
Here’s how to perform it:
1. Get in a modified plank position.
2. Now, make a hook with your lower legs and place your knees on ground.
3. Keep your wrist and shoulder in line and ensure that your palms are placed well.
4. Make sure your core muscles are engaged, stabilise your body and tighten your legs.
5. Now, inhale and slowly lower your body toward the floor, while staying straight.
6. Hold the position, and with an exhale, slowly return to the starting position and repeat.
3. Knee plank shoulder taps
Here’s how to perform it:
1. Get into a high plank position with your wrists under your shoulders and your feet hip-width apart.
2. Bring your right arm off the ground and touch your left shoulder and return to the plank position.
3. Repeat the same movement for the opposite arm.
4. Make sure to keep your body as still as possible.
5. Go for 15 taps on each side for three rounds.
So, with these easy plank variations, build your core muscles and strength in no time!
