All variants of the plank

All variants of the plank

© 123RF

I types of plank – i fitness addicted they know it well – there are many, as well as i muscles involved from time to time. Advanced, dynamic, reverse, there is a variant of the plank suitable for every need. The exercise consists in maintaining a position – only apparently easy – which becomes difficult as the seconds pass. For its entire duration the full body weight it is supported exclusively by the hands (or elbows). Want to discover the main types of plank and, perhaps, put them in place in your next ones workouts? Read on!

Plank standard (hight plank)

It is the classic plank, the one that involves maintaining a position at the “table” – this is his meaning – and involving buttocks, back, legs, chest and shoulders without forgetting, of course, the oblique.

Plank dinamico

If the classic plank isn’t enough for you, the dynamic one certainly requires more physical effort.

Scapular plank

It is a plank similar to the previous one but is performed by placing the elbows on the ground. It has the advantage of improving the poor scapular stability, responsible for limiting the range of motion, often a concern of athletes.

Reverse Plank

The reverse plank, The reverse plank, unlike the classic, it is carried out belly up. It involves i stabilizer muscles of the body.

Side plank

Often underestimated, the side plank is one of the most effective exercises for train your abs, especially the oblique bands, but also the core. It represents an asymmetrical and isometric exercise: it is performed in a lateral position.

Raised leg plank

The side plank with raised leg adds a difficulty to the previous one: he plans to assume the same position but raising one leg upwards and lowering it later. It involves concentration and tests, improving, balance and stability.

Low Plank Twist

Between variants of the advanced plank There is the low plank twist. It is a fairly hard exercise, not suitable for beginners. It tests and improves stabilization, rotation and flexion: it is therefore proposed as a complete exercise.


Please enter your comment!
Please enter your name here