The platesalso called planks or horizontal stabilizations, constitute an exercise of great value to work the entire middle area of the body. we show you Three Ways to Step Up Your Realization to effectively work the abdominals.
The classic plank or horizontal stabilization is carried out aligning the body from head to toe, supporting only the tips of the feet, or the fingers of the same, and the forearms on the ground.
Throughout the exercise the abdomen remains contracted as well as the glutes, thus allowing intense work of the muscles that make up the core.
Although it is a very effective exercise for the middle zone, we can intensify your work in the following ways:
Reduce support points
Raising one foot and/or one arm, we subtract stability during the performance of the exercise and therefore, the stabilizer muscles own core will have to work harder to maintain the position.
Thus, we can make a plank with only one forearm and foot resting on the ground as well as, we can execute the so-called star iron or plank star which is performed laterally with one arm and one leg elevated.
Add movement to the exercise
In addition to subtracting support points, to reduce the stability of the exercise and demand more effort from the stabilizing muscles of the core, we can add movement to its realization.
So for example, we can rock back and forth, imitating the gesture of a saw with our body. This is the exercise called body saw.
we can also do planks with touches to the shoulders either shoulder taps plank which simultaneously allows work with fewer support points and movement notably increasing the complexity of the exercise.
Incorporate elements or weight when doing planks
In addition to subtracting support points or incorporating movement, we can also add elements or weights when performing the planks in such a way as to work with overloads or with a different posture because of the objects used.
Thus, we can work by making a plank drag either plates with drag which mobilizes a disk, kettlebell or other external weight from one side of the body to the other using an arm that alternately passes under the body.
Other alternatives are to perform a plank on swiss ball, bosu or medicine ball to intensify the work of the abdomen by making the exercise more unstable or, in addition to elements, add movement with in the following exercise called pot stir or stir the pot.
These are three ways to do your planks to intensely work your abs with isometrics.
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