10 Plank Exercises You Can Do at Home
Do you want to look and feel good in your body? Of course you do!
To help you look and feel good, we’ve put together a list of 10 Plank Exercises You Can Do at Home.
Why at home? Well, there’s no better place to focus on yourself and your body than in the comfort of your own surroundings. Plus, it’s just so much easier to motivate yourself when you’re not surrounded by other people who are also trying to get fit. Think about it: have you ever felt like skipping a workout when you’re surrounded by a bunch of energized people who are getting their sweat on?
What exercises help you lose weight at home
When we were thinking of what to name this chest-opening series, we couldn’t help but think of the ten planking exercises named by the US Navy in the 1930s:
1. The dead man’s plank
This is a classic exercise you can do anywhere at anytime.
Lie face down on the floor and lift your upper body off the floor while placing your arms out to the side, parallel to the ground. Hold this position for as long as you can without touching the ground or allowing your hips to lower.
2. The crocodile plank
Hey there. Got a minute?
We’ve got an exercise routine we want to share with you, and it’s called the crocodile plank. Why? Because it’s basically just a modified version of the regular plank, adding in a tricky variation that makes your whole core burn like crazy. So without further ado, let’s get started!
The crocodile plank exercise:
-get into a push-up position, but put your elbows on the ground instead of your hands
-make sure you’re balancing carefully
-making sure you’re balanced, raise one leg off of the ground and tilt your hips up so that your body forms a straight line from your head to your toes
-do this for 60 seconds and make sure to breathe while doing it
3. The walking plank
The plank is a great exercise, especially if you’re trying to lose weight. It tones your abs, and they say that the amount of core strength you gain from it can help you in all aspects of your life.
Honing your core is a great way to build confidence for when you go on a date!
The plank helps with balance so you don’t fall over when you’re on a date and accidentally spill wine on yourself.
It also helps improve circulation, so the blood flows more quickly through your body and gives you more energy–perfect for keeping up with all those dates!
If you like this exercise, try doing it with one arm or two, or with your feet raised off the ground. Or try doing it while walking around the block! It’s important to vary your routine so that you keep seeing results.
4. The bicycle plank
The plank is a great exercise for that. Here’s how:
Lay face-down on the floor.
Keep your arms straight and raise them up so they’re parallel to the floor. Flex your feet so that you’re resting on the balls of your feet and toes.
Now, lift your torso off the floor until it’s in a straight line from your shoulders to your ankles. Hold this position for at least 15 seconds. Rest for a few seconds, then repeat!
You can do this exercise regularly and improve over time.
5. The swimming plank
This is a swimming plank exercise for the abs. Lie on your front on a mat or carpeted surface with your arms stretched alongside the body and palms flat on the floor, fingers together. Raise your body up off the floor by supporting yourself on your hands and toes, with knees bent and feet flexed. This is your basic plank pose.
The next step is to lift one arm in front of you at a time while holding this position. You will also have to raise one leg at a time as well, alternating between left and right. For this part, you must be careful not to hurt your back since it can be quite difficult to do.
For an added twist, try lifting both of your arms at once while still holding onto the position, making sure that they are parallel to one another. Lift both legs without bending them, again alternating between left and right.
To increase how difficult this exercise becomes, you can start out lying on your stomach before doing the plank pose using only your forearms instead of your hands and toes for support.
6. The bridge walk
#1. You need to lie on your back with your hands at the back of your head and knees bent at a 90-degree angle.
#2. Tighten your abs and make sure you are breathing normally.
#3. Lift your shoulders off the floor without lifting your neck up and hold for five seconds, then lower them down
7. The handstand plank
To start, ensure that your feet are shoulder-width apart or closer and your toes are pointed straight ahead or slightly out. Then:
-Get onto your hands and knees on the ground
-Push your butt up in the air until your body is in one straight line with your head and feet on the ground
-Hold yourself so that only your forearms and toes are touching the ground
-Tilt your weight forward so that only your elbows and toes remain touching the ground
8. The side-plank rollover
The side-plank rollover is a great way to get in shape.
How to do it:
Get into a plank position with your arms extended and your body straight, but raise yourself onto one hand, and then the other.
Do this for 30 seconds.
9. The side-plank roll-out
The side-plank roll-out is a great exercise to strengthen your core and help you achieve better posture.
The first thing to do is set up the mat, then place your left hand on it and your right foot on top of your left knee. This will be your starting position.
Next, you will reach out with your right arm and touch the floor. After that you will pull your body forward until you are in a plank position and you can place your left hand on the floor as well.
After that, you will raise your left leg off the floor until it is parallel with the ground. When this is done, return to the starting position. Do all reps on one side before switching to the other side.
10. The shoulder stand
You want to start by getting down on your hands and knees. Try to keep your arms straight and your back straight.
Next, arch your back so you can lift up your legs. Keep your hips on the ground.
Now lift up one leg until you can place the foot flat against the inside of the opposite arm.
Phew! You did it!