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Variations on the Plank Pose

Posted 03/27/2015 | By HealthCorps

Planks are a great way to work your core abdominal muscles. The typical pose is to balance on your hands, positioned under your shoulders, arms straight and supporting your upper body weight, on your toes, body fully stretched out, head in neutral position and looking down, holding your abdominal muscles and then holding the pose for a specific count (15 seconds to a full minute or longer).

If you’re bored and looking for some new plank positions, try these:

Start in traditional position and then hold one leg aligned with the other but bent at the knee, foot flexed with flat surface of your foot facing the ceiling. Hold for a count, then switch and do the other side.

Start in traditional position, but then lift one leg off the floor, foot flexed, leg straight and hold position for a count. Switch and do the other side.

Hold the traditional plank but move your hands closer together. This will challenge your triceps.

Hold a traditional plank and then lower both knees to the floor simultaneously (to a 5 second count) and lift back to standard position. Repeat several times. In between you can hold a traditional plank for a 20 second count.

-Amy Hendel, PA/HealthCoach

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