PLANK VARIATIONS FOR WEIGHT LOSS
Here are the 3 variations of planks:
1. Forearm plank
Plank is one of the best calorie-burning exercises. A forearm plank is a traditional plank that boosts your weight loss journey. It is the best variation of a plank, if you’re a beginner.
Here’s how you can do it:
Step 1: Get into the push up position.
Step 2: Place your forearms on the ground. Bend elbows to 90-degrees and pitch forward to place your hands and forearms on the floor.
Step 3: Distribute your weight evenly on the upper arms, tightening your abs and glutes, while keeping your torso straight.
Note: Put the weight on your back as well.
Step 4: Look forward while you’re here and hold the position for 10-20 seconds initially. Keep adding more seconds to it, every time you get into a plank.
Step 5: Remember to breathe!
2. Reverse plank
If you’re planning to try a plank for weight loss, why not try a reverse plank? Reverse plank contract the core muscles and work out the region, so as to burn fat. Not just that, the reverse plank also helps you achieve a great posture.
Here’s how you can do it:
Step 1: Sit on the floor with legs stretched out in front of your body. Place your hands behind your hips, slightly wider than your shoulder, with fingers pointed towards your hips.
Step 2: Gently press into your palms and lift your hips and torso towards the ceiling, until it forms a straight line from head to toe.
Step 3: Keep your arms and legs straight and brace your abs, keeping your neck relaxed.
Step 4: Hold the pose for 20-30 seconds, and then release to the floor slowly.
Note: While holding the pose, if your hips begin to sag or drop, lower yourself back to the floor, and relax for 10-20 seconds. Then, try again.
3. Walking plank
Walking the plank boosts your metabolism, so you burn more calories throughout the day. It can strengthen your core as well as upper and lower muscle groups. A walking plank can fire up every muscle in your body. But to reap its benefits, you need to do it properly.
Here’s how you can do it:
Step 1: Start off in a plank position with straight arms and hands directly underneath your shoulders.
Step 2: Make sure you’re forming a straight line from shoulder to feet.
Step 3: Now, walk your right hand forward as far as possible, then bring your left hand to meet it, keeping hand shoulder-width apart.
Step 4: Step left hand back to start, then your right hand.
Step 5: That’s one rep. Now, alternate. Try to complete five steps to the right and then five again to the left for one set.
