Plank Exercises: How To Build Awesome Core And Ab Strength

Plank exercises are a great way to workout your entire core. They're basic, you only need your body and the floor, and you can make them as challenging or as easy as you want.

Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!

It's called a 'plank' because the objective is to keep your body flat and tight during the exercise, like a wooden plank. Basically, they're incredibly versatile and useful. So, lets figure out the best plank exercise for you and get you going!


Regular Plank (4-Point)

Plank exercises: The 4-point plank.


This is the regular 4-point plank, so called because you have 4-points of your body touching the floor; 2 forearms, and 2 feet. You're just keeping yourself slightly above and parallel to the floor.

To use this in your workout, take the position and just hold it for 30 seconds to a minute. Trust me, it's harder than it looks!

If that's too much for you, elevate yourself on your forearms and knees. This is an easier way to break yourself in to plank exercises.


The 3-Point Plank

Plank exercises: The 3-point plank.


The 3-point plank is done with either a hand or leg held up in the air. Thus, you only have 3-points where your body makes contact with the ground.

This is harder than the 4-point plank. To make it more interesting you can alternate which limb is off the ground during your exercise, but always making sure to have only 3-points in contact with the ground.


The 2-Point Plank

Plank exercises: The 2-point plank.


The 2-point plank is the most difficult plank, with only 1 forearm and 1 leg on the ground. This will really give your core a painful (and effective) workout - just stick it out to the painful end.

Try alternating this one, having your right arm and left leg in the air, and then switch in a slow and controlled manner. And be sure to keep good technique, with your body flat, horizontal, and parallel to the floor.


Getting More Out Of Planks

And remember, if you want to make any of these planks more intense you can wear a heavy backpack or have someone sit on your back. You can also extend your arms out further in front of you and/or use only your hands to support your body-weight.

Planks will build a strong core. But to get ripped, read How to Get Abs.

And try some of those plank variations if you ever start getting bored!

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

• Click here to learn more about the Ab Workouts and Exercises!

OR

• Click here to leave 'Plank Exercises: How To Build Awesome Core & Ab Strength' & go back to the Complete Strength Training Home-page!

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

Search CST...



The CST Facebook Page!




[?]Subscribe To This Site
  • XML RSS
  • follow us in feedly
  • Add to My Yahoo!
  • Add to My MSN
  • Subscribe with Bloglines

"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD"
~ Julia

[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available."
~ Galit Sharon Marcus

Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me!
~ Tamil Arasan