Fitmark Ambassador Timothy Roberts gives you different plank styles to get those detailed abs
Everyone wants a great 6 pack. A clean diet is imperative, but abdominal training can make a huge difference as well. After training your abdominals over and over! It can get pretty monotonous unless you change it up! Here is a simple way to add a “Rep Style” form to your basic planks.
Basic Planks – this is one of the best types of static to perform. When doing a plank, make sure to have your toes down, body aligned and abs tight. At this point you should feel the vibration in your core. That’s the good part! Hold that for at least 20 seconds.
“Plank Pike”- while still holding your plank, push through your elbows and toes. Creating a v shape and performing what’s called a “Pike”. I will do 3-5 reps and then continue to hold. Making it more and more intense. Then repeat another 3-5 of these reps before returning to hold position..
“Oblique Twist”- while holding a plank touch your hips, in a swinging motion, to either side of mat. This will engage your side core muscles and help develop your obliques.
“4 Point Touch”- while holding a plank lift any one if your limbs off the ground. Hold your position as best as you can. While holding, lift one of your arms or legs from ground, holding for 10 seconds. Continue holding the plank until you have lifted both legs and arms off ground Individually. Holding entire plank for at least 60 seconds.
Finishing a workout or starting it with these new variations should take your abs to an entirely new level! Preventing your from getting bored at what you love and encouraging you to push yourself to that next level!
Fitmark Ambassador 2013