Name: Playbook - Izabela Siuda - Plank Challenge for Beginners. Plank Modifications Exercise
Uploaded: 2024-04-19T16:21:57.534Z
Duration: 15 min
Description: Plank Challenge for Beginners. Plank Modifications Exercise

Plank is one of the most effective exercises for the abdomen, core and back! It's definitely worth it to incorporate it into your workout routine.

It strengthens your abdomen muscles, core, back, neck, arms and even legs!

🇵🇱 Deska to jedno z najskuteczniejszych ćwiczeń na brzuch, tułów i plecy! Zdecydowanie warto włączyć go do swojego planu treningowego.

Wzmacnia mięśnie brzucha, tułowia, pleców, szyi, ramion, a nawet nóg!

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Standing bicycle crunches

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

- Lie on the side
- Lift your straight leg and reach straight arm towards the leg
* Work both sides

Straight leg side crunch

- Begin in a push up position with hands shoulder width apart
- Reach up with one hand to the side and rotate your body towards the ceiling 
- Go back to push-up position 
- Repeat on the other side

High plank and rotation

- Keep your hand underneath your shoulder, legs bent and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Kneeling side plank

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Start in a T side plank hold leaning on the sofa
- Raise your upper leg
- Lower it back to the starting position and repeat

Side plank leg raise

- Start in a high plank position
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

High plank break dancer kicks

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

- Sit back on the floor with your palms behind you 
- Lift your body up on palms and feet
- Kick front right and left leg straightening your leg

Reverse plank front kick

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side plank hip dips

- Start in a plank position 
- Jump up bringing your knees toward your chest 
- Land softly

Explosive high plank tuck

Reverse plank single leg pull

- Begin in a high plank position
- Alternately tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Sit on the floor with straight legs and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Reverse plank hip thrust

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Start in a plank position 
- Step up bringing your knees toward your chest 
- Step back

High plank tuck

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- Start in a plank position 
- Raise your arm and leg keeping your core tight 
- Pause and return to the initial position
- Change sides

Awkward plank

- Start in high plank position
- Raise right leg off the floor until it’s at about hip height
- Lower your right leg back to the floor
- Repeat with your left leg

Plank Challenge for Beginners. Plank Modifications Exercise

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