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Title : 10 variations of iron you should try if you are tired of the standard Plank
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10 variations of iron you should try if you are tired of the standard Plank

Ready to build muscles tight base and reveal a washboard stomach? Look no further than the humble plank exercise. You can forget to perform hundreds of crunches, with the risk of back and neck injuries in the process. Planks have an incredibly low risk of injury and actually help improve posture.

Better yet, there are countless variations plank exercise to work the more difficult as it progresses its strength muscles. Almost all variations work your abdomen, abdominals, obliques and deep core muscles. Many put high stress on the arms, shoulders, back, buttocks, and even the hamstrings.

Ready to chisel a powerful midsection? Start working your way through these variations plank exercise 10.

Plank Exercise Progression:

• Hold position for 20-60 seconds plank
• Repeat 3 times with 1 minute rest between each set
• Push yourself to go 5-10 seconds more each session
• When you can, perform a variation of 60 seconds
• once can make a variant plank for 60 seconds, move to the following variation
• Perform exercises 3-5 times per week

1. Plank jacks

increases

jacks will significantly increase the participation of abdominal muscles during this exercise. They are carried out from the position of straight-armed table.

Purpose tighten your core and keep your back online. jacks boards should be between 20-40 times before moving to the next variation iron!

2. caterpillar crawling Plank

This movement is best done on a hard, flat surface with a small towel to reduce friction. Assume the plank position reinforced straight with the towel under his feet. Start crawling forward then backward with arms.

Remember, keep your core tight! This exercise will also work plank shoulders and triceps!

3. Spiderman Plank

board begins with forearms parallel to the floor. Draw a knee to the elbow, getting as close as possible without compromising the position of the body. Then push the heel back towards its initial position before repeating on the other side.

There is no twisting or bending during this exercise, and try not to let your feet touch the ground! Perform 10-20 times on each side and you'll really feel your abs burn!

4. Side Table

sideboards put more emphasis on the obliques and core muscles deep. It is a smaller group of muscles so this movement quickly becomes difficult. Build up to 30 seconds on each side with a quick transition.

Keep your body, head and neck naturally in the line while this movement is performed. Place the other hand on her hip and tighten the hip muscles to straighten your posture.

5. Decline Plank

This is similar to the periodic table, but elevated to place greater stress on the upper abs feet. You could use any secure object, such as a bank, a sofa or table.

Remember to keep your back straight and continue breathing naturally.

6. Ball Roll Out Plank

This balancing act greatly stimulate the abdominal muscles and core through stabilization. Start at the table forearm position on the ball and push the arms forward to roll the ball a little. Hold this position for a maximum of 60 seconds, and then gently roll back.

Find a position that best abs and midsection gets involved and remember to breathe naturally.

7. Lift the legs Plank

From the standard table position, lift one leg behind you, keeping your body parallel to the ground. Hold this position for a maximum of 30 seconds before switching to the other leg for 30 seconds.

Keep your body alignment under control and are parallel with the floor throughout the exercise.

8. Leg and arm lift Plank

This is a variation of the hardest plank out like the previous table leg lift, except it must also lift the opposite arm!

Again, it is essential to maintain a horizontal back throughout the exercise. Try to do 30 seconds on each side.

9. Leg and arm lateral Plank

While in the position table side, increase both the upper arm and legs in the air high as possible. Support himself with his other arm and leg, but stability must be provided by tensing your abdomen.

Hold each side for 30 seconds before changing.

10. Wall of wooden planks

It is true that this plank exercise is much harder than it looks. Return to a forearm plank, push your feet against a wall, and hold this position.

Increasing the height of the feet increase the difficulty. If you can perform this exercise for 60 seconds, you will have amazing abdominal strength!

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