The Plank Workout That Will Tone Your Abs, Sculpt Your Tush and Strengthen Your Arms
According to the popular fitness trainer David Kirsch, works with Kate Upton and Liv Tyler, says: “the planks are without a doubt the best core exercises.”
They are very hard and tough but they could make you use all the muscles in the process of the workouts such as legs, glutes, back, shoulders, and arms. Adding movement like: say, raising an arm off the ground while holding a plank position increases the challenge to your abs.
The workouts need to be performed 10 to 15 times evenwithout resting. The ideal repetition of the set of workouts is two or three times a week.
Plank Row and Kickback
Start in a plank position with your right hand resting on a dumbbell (A). Row the weight to your chest (B); pause, then straighten your elbow until your forearm is parallel to the floor (C). Pause, then reverse the movement to return to start. That’s one rep. Complete all reps, then switch sides and repeat.
Plank with Front Raise
Start in a plank position with your right hand on a dumbbell (A). Extend your right arm straight out in front to shoulder height, keeping your hips parallel to the floor (B). Lower slowly back to start. That’s one rep. Do all reps, then switch sides and repeat
Rotating T Extension
Start in a plank position (A). Rotate your torso to the right, raising your right arm toward the ceiling as you roll onto the outside of your left foot (B). Pause, then reverse the movement to return to start. Repeat on the other side. That’s one rep.
Start in a plank position. Bend your right knee toward your left elbow (A). Pause, then return to plank, keeping your right foot raised a few inches off the floor. Then angle your right leg out to the side while keeping it extended (B). Pause, then reverse the movement to return to start. Repeat on the other side. That’s one rep