Get a ridiculously strong core and six pack abs
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Planks are one of the most popular ab exercises for getting a strong set of abs. That said, there is a limit to how challenging they can be towards helping you get a ripped six pack. Of course, it goes without saying that your nutrition must be in check if you are going to see your abs, but the difficulty of your ab exercises must match your ability in order to keep challenging you. This is where the ab plank exercise may fall a bit short for most, at least in its standard form.
In this video, I show you 6 ways to power up your planks to make them a much harder and more effective ab movement. You can put any of these plank variations into your next ab workout to immediately increase the difficulty of your training. That said, here are the 6 variations shown here and what is good about each one.
First is the RKC Plank. The benefits of this plank variation is that, if performed correctly, you are making the standard version much more difficult by incorporating the added isometric contraction of the abs from above and below. By digging your toes into the ground and attempting to pull your knees to your chest (without allowing your feet to move!) and your elbows into the floor (without allowing them to move), you’re dramatically increasing the tension of the plank.
Next is the Knee Tuck Plank. Here, you’re decreasing your points of contact with the floor which creates a more unstable variation of the plank. When it comes to ab training, instability means more work being done by your abs (the key stabilizer of your entire body). Give his variation a shot and see how much harder the plank becomes by just lifting one leg.
Moving on, the Plate Plank. This insanely difficult version of the plank incorporate the moving plate (that you need to balance) as well as the decreased points of contact with the ground. Don’t attempt this move unless you are pretty darn strong in your core or you may be eating a face full of iron.
The Power Plank Walkout is a cool variation of the plank. Attach a black athlean elast-x band around a stabile post (I attach it to a power rack in the video) and place it around your shoulders. Walk out in a plank position against the resistance of the band. When you feel like you’ve gone as far as you can and feel like going backwards. Don’t. Walk further!
MMA workouts should consist of the next plank variation called the Pounding Plank. This one allows you to not only get out your frustrations, but to develop a battle hardened core at the same time. The impact of the hands on the ball act as perturbations that challenge your ability to hold the position.
Finally, the 4 plate plank is an advanced variation of the traditional ab plan that requires plenty of abs strength. If you can’t stack up 4 plates, start with one. The key is to gradually build up your core, and sticking to the bodyweight version just may not be cutting it any more.
If you want a complete program that not only helps you to build a strong core from the inside out but helps you with a day by day nutrition plan to make sure you’re seeing the results of your hard work, head to http://athleanx.com and get the ATHLEAN-X Training System.
For more plank workouts and how to get abs and perform a plank videos, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
PLANK POWER-UPS! (6 Ways to Make Ab Planks Harder) | |
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| How-to & Style | Upload TimePublished on 8 Apr 2015 |
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