Ten No Equipment Plank variations For A Firm Upper Body

Ten No Equipment Plank variations For A Firm Upper Body

Ten No Equipment Plank variations For A Firm Upper Body: Plank is a bodyweight strength and Endurance training, that Targets not just the Abdominal muscles but all the muscles of the upper body: biceps, triceps, pectoral, erector spinae, and the rest.

How to do a basic plank (forearm plank)

What some people refer to as a forearm plank can be considered as the basic plank.

• Lie face down, legs straight, hip-distance apart.
• Bend the elbow and place the forearms on the floor shoulder-width apart.
• Keep the upper arm straight and raise the body from the floor supporting the upper body with the forearms and the lower body with the toes.
•  Try to keep the body straight and strong for some time.

1. Plank hip Dips

• Maintaining a good forearm plank posture.
•  Twist the hip from side to side. Try to tap the hip to the floor but do not relax it, just tap and twist to the other side.

2. Plank rock

• Start on a forearm plank position.
• Make a small forward and backward movement with the shoulder and the toes.
• Keep the body straight and strong all through the exercise.

3. Single leg hold plank

• Stay on a forearm plank position.
• Take one leg off the floor and suspend it in the air.
• This is very challenging as the lower body is supported with one leg.
• Alternate the legs after some counts or seconds.

4. Side plank

• Try to do a one-hand forearm.
• Tilt the body to rest on the planked side, keep the body straight and off the floor.
•  Keep the freehand straight up or place it on the hip. Support the body with one arm and the feet.

5. Side plank crunch

• Start from the side plank position.
• Place the free hand at the back of the head.
• Try to crunch by bringing the alternate knee to touch the elbow and repeat on the other side after at least 15 reps.

6. High or full plank

• Start from a push-up position (not necessarily).
• Support the lower body with the toes and push the body up.
• Keep the arm straight and support with your palms.
• Stay in the position for at least 30 seconds.

7. Plank shoulder tap

• Begin in a high or full plank position.
• Tap the right shoulder with the left hand.
• Return the left hand to the initial position and tap the left shoulder with the right.
• Left and right shoulder tap is one rep, 15 reps is recommended for beginners.

8. Plank Jacks

• Position at a high plank posture.
• Keep the legs straight, hip-width apart.
• Make an explosive open and close movement with the legs.
• Open and close as fast as possible.
• Keep the body firm and strong all through the movement.

9. Short plank knee tap

• Start in a high plank position.
• Bring the knees forward and Keep them suspended at about two inches off the floor.
• Release the right hand and rap the left knee.
• Repeat the same with the left hand and right knee.
• Keep the knee suspended at all time
• Left and right knee tap is one rep.

10. Plank up-down/forearm to full plank

• Start on a forearm plank position.
• Try to push your body up by straightening one hand at a time to a full plank position.
• Up and down movement is one rep.
• Avoid swinging the hip.

Tips to plank Effectively

1. Avoid swinging the body. Plank is an Endurance and strength exercise that will really challenge your muscles, not just the Abs. Stay strong, straight, and firm.
2. Engage your core, consciously suck your stomach in while planking.
3. As a beginner, start with 30 seconds or 15 reps, then progress with time.