Easy steps on how to do the plank for the perfect abs

Side Plank

This variation of the Plank is highly beneficial for burning the fats of the obliques or the side muscles of your midsection. Like any other plank, the Side Plank also focuses on your core muscles.

– Stack up your feet, hips and knees on your right side as you start lying down on your right-hand side.

– Your right hand should be placed on the floor

– Lift up your hips up supporting on your right palm

– Then, lift your left arm up towards the ceiling to form a T shape with your arms

-The posture of the body should  be diagonal from your shoulders to the heels

-Hold this position of the Side Plank for 30 to 60 seconds

– Then you can switch sides and follow the same for your left side too.
 

Straight Arm Plank

– In the case of the Straight Arm Plank, you have to start with all the four limbs together. You have to place your wrists directly under your shoulder and your toes should be pressed on the floor.

– As you are going to engage your abs, you have to step a foot back and straighten your legs.

– Press your hands on the floor and move away from the floor i.e. lift your body up supporting on your arms.

– Your body posture should be aligned in a straight line from the head to the heels

– Hold the position for 30 to 60 seconds 
 

Dolphin Plank

– This Plank is the best for the work out of the abs

– The position of the body should be like the Forearm Plank

– Press your belly button towards your spinal cord and lift your hips up towards the ceiling

– This helps in engaging your abs more while doing the Dolphin Plank

– After taking the position, bring your head towards your elbow pressing through your forearms

– As you push your hip up towards the ceiling, your body should take a V-shape at the top.

– You have to hold this position for 30 – 60 seconds

– Repeat the whole procedure for 8 to 10 times

Side Plank Crunch

It is a blend of two kinds of planks

– You have to first take the position which is same as that of the straight arm side plank on your right side.

– Your right feet, hip, knees should be stacked. Even your right shoulder should be stacked over the right wrist

– Your left hand should be placed  behind your head

– Crunch up as you  bend towards your left side and move your left knees towards the left elbow

– Return back slowly to the position of the side plank. Do not move your left hand from behind your head.

– Stay static in the position for 30 seconds and repeat the whole procedure for 8 – 10 time.

Plank Knee Trap

The muscles which wrap around the upper part of your body or the torso are called transverse abdominus. The Plank Knee Trap is a very helpful variation of Plank and it helps in the regulation of both rectus abdominus(six-packs) as well as the transverse abdominus.
 
– First, you have to take the position of the Forearm Plank in which your feet have to  be at a hip-width distance from each other and your elbows have to be in a shoulder-width distance

– The body should  be aligned in a straight line from the shoulders to the heels

– Your pelvis should be slightly tilted forward and keep your hips steady

– Bend your both the knees towards the floor

– Hold the position for a few seconds before straightening your legs again

– You can hold the position for 30 – 60 seconds for even better results 
Repeat the whole process 10-12 times

Caterpillar Plank

– You have to stand straight with your feet together

– Bend forward from your  waist and place your hands o the floor that your palms touch the floor

– Your shoulders should  be directly on your wrists

– Your body should have a straight alignment from the shoulders till the heels

– Your knees should  be drawn towards your chest 

– Make sure your  hips are in line with your shoulders

– Now repeat the whole process on your left side

– After the whole procedure, you have to move your hand towards your feet and roll up for standing.

– You have to repeat the whole procedure from the beginning again for 8 – 10 times

– Each time you have to hold your position for 30 – 60 seconds
 

Twisting Knee Plank

– Take the position of a straight arm plank in which you have to place your shoulders directly over your wrists

– Your body should be aligned in a straight line from head to the heels

– Keep your shoulders steady and twist your lower body towards the left-hand side. Bring your right hip towards the floor while doing this

-Return to the same  centre position

– Twist your lower body towards your right-hand side which will bring your left hip towards the left-hand side

– Again return to the  centre position 

– After this, pull your left knee inwards towards the right elbow

– Take a pause and take the position of the plank 

-Bring your right knee towards your left elbow

– Take a pause again and get back to the position of the plank

– Keep continuing with your hip twists by alternating the sides and the diagonal knee pulls should be continued too

– Hold each position for 30-60 seconds 

– Repeat the whole procedure for 10-12 times
 

Resistance Band Plank

– This  variation of the plank works mostly on the upper half of the body as well as it helps in strengthening your core muscles

– Wrap a mini looped band also  called the resistance band around your forearms just above your wrists

– Position your  body in the straight alignment from your head to the heels

– Try to stretch out your left hand  towards your left-hand side as far as you can

– Bring it back to the shoulder-width distance from the other hand
Then try to hold out and stretch your right hand towards the right-hand side as far as you  can

– Take a pause and then bring it back to the shoulder width length

– Try holding the position after stretching the hands for 30-60 seconds 
Repeat the whole procedure by alternating sides and repeat it for 8-10 times

One-Legged Plank

This variation of the plank exercise helps in building and strengthening your core muscles as well as works on the coordination or the balance of the body.
 
– Take the position the same as that of straight-arm Plank in which shoulders are directly over the wrists and your  feet should be placed in a hip-width distance 
– Align your body from head to the heels in a straight line 
– You have lift or raise your right leg up
– Hold the position for 30-60 seconds
– Bring your leg  back in the same position
– Then do the same with your left leg i.e. lift your left leg up and hold the position for 30-60 seconds
Repeat the same procedure from the top for 8-10 times per side