20 board exercises you can do at home | fit foodie finds

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Stir-the-pot-plank

20 board exercises you can do at home


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20 board exercises that you can do at home are perfect for those who are always too busy, workout more than 10-20 minutes of training in a day. The boards are not only very good for abs, but also help to exercise the muscles of your shoulders and buttocks. To help you develop the perfect yet fast fitness regimen, we thought we’d share with you the most effective variations of this classic exercise.

Remember that with Fit Foodie Finds, you will get the best results if you do these exercises every day at a fixed time, gradually increasing the amount you do. Pay particular attention to the performance of each exercise correctly to avoid injury.

They’ll work more than just your core.

what is a plank and why i should do it ?

forearm plank

nick lawhon picture for an exercise forearm plank
PHOTO/ NICK LAWHON

This is what most women consider a standard board.
Lie face down with your legs extended and elbows bent and directly under your shoulders; palms flat on the ground. Place feet at hip-width and elbows at shoulder width. Engage your abs , then tuck your toes in to lift your body (the forearms stay on the ground; press the field away from you with your forearms). You have to form a straight line from the shoulders to the heels. Hold for 30 to 60 seconds.


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straight-arm plank

PHOTO:NICK LAWHON

This board looks like the top of a push-up and requires shoulder stabilization, too.
Start on all fours with wrists directly under the shoulders, toes on the floor. Then step one foot back, then the other you engage abs and straighten legs. Press the ground away from you with your hands. You have to form a straight line from the shoulders to the heels. Hold for 30 to 60 seconds.


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Dolphin plank

a Dolphin exercice plank

Not your usual crunch or side plank, but a mix of both.
Start with a right arm plank on your right side, with your hips, knees and feet stacked and the right shoulder directly on the right wrist. Place your left hand behind your head. Lean-to the left side to cross upwards and to the left, pushing the left knee towards the elbow. Slowly return to the sideboard, keeping your left hand behind your head. Go for 30 seconds or 8-10 repetitions, then switch sides.

side plank

a sexy girl exercise a side plank

This variation on typical plank exercise increases the burn on your obliques, or muscles on the sides of your obliques, while working your deep muscles.
Start lying on your right side, hips, knees and stacked feet. Place your right hand on the floor, moving it away from you, engaging your straight obliques and lifting your hips towards the ceiling. Lift the left arm towards the ceiling, forming a T with your arms. You must develop a straight, diagonal line from the shoulders to the heels. Hold for 30 to 60 seconds, then change sides.

Side plank crunch

a beautiful girl work at Side plank crunch

Not your usual crunch or side plank, but a mix of both.
Start with a right arm plank on your right side, with your hips, knees and feet stacked and the right shoulder directly on the right wrist. Place your left hand behind your head. Lean-to the left side to cross upwards and to the left, pushing the left knee towards the elbow. Slowly return to the sideboard, keeping your left hand behind your head. Go for 30 seconds or 8-10 repetitions, then switch sides.20 board exercises you can do at home


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Plank knee tap

a plank knee tap exercise by a teacher of yoga
PHOTO : DIVED HILSER
  • This exercise works on both the rectus abdominus (pack of six) and on the transverse abdomen (those muscles that wrap about your torso like a bodice).20 board exercises you can do at home
  • Start with a forearm plank, feet hip-width apart, elbows spread to shoulder width and directly below shoulders. Make a straight line from arms to heels. Slightly tilt the pelvis forward, keep the hips stable and bend both knees towards the ground. Take a break for a few seconds, then straighten your legs by pressing the heels. Repeat for 30 to 60 seconds or 10-12 repetitions.

Caterpillar plank

PHOTO/ SVITIKD/GETTY IMAGE

This makes your plank exercise a little further dynamic when you start getting up and down to the ground.
Start standing, feet together. Lean forward at the waist and place your hands on the floor. Take your hands out in the plank position, shoulders directly on your wrists and form a straight line from the shoulders to the heels. Keep your hips aligned with your shoulders; pull your right knee towards your chest. Pause, then put it back in planks. Repeat on the left side. Then pull your hands back to your feet and roll to get up. Repeat from the top. Opt for 30 to 60 seconds or 8-10 repetitions.

Twisting knee plank

Planche de genou torsadée exercice

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Think of this as a slow climber, with a few extra twists (literally).
Start with a right arm plank, shoulders directly on the wrists and forming a straight line from the shoulders to the heels. Keep your shoulders steady, turn your lower body to the left, bringing your right hip back to the floor. Go back to the center. Then turn the lower body to the right, bringing the left hip back to the ground. Go back to the center. Then pull the left knee towards the right elbow. Pause, then put it back in planks. Finally, bring the right knee to the left elbow. Pause, then put it back in planks. Continue to alternate hip twists and diagonal knees. Opt for 30 to 60 seconds or 10-12 repetitions in total.

Resistance band plank

Resistance band plank exercise photo christine blackburne
PHOTO: CRISTINE BLACHBURNE

Add resistance to your board, and you can increase the burn on your shoulders, targeting the stability of your right upper half with your heart.
Place a mini loop band around the forearms, just above the wrists. Enter a right arm board, with the shoulders directly on the wrists, forming a straight line from the shoulders to the heels. Step to the left as far as possible. Pause, then bring it back to shoulder width. Then take action to the right as now as possible. Pause, then bring it back to shoulder width. Keep alternating. Opt for 30 to 60 seconds or 8-10 repetitions on each side.

One-legged plank

One-legged plank exercice phooto ZINKEVYECH
PHOTO: ZINKEVYECH/GETTY IMAGES

A solid first step to challenge your balance, this exercise board takes on extra basic strength.
Start with a right arm board, shoulders directly on the wrists, feet apart at hip-width or slightly wider. Form a straight line from shoulders to heels. Lift the right leg and hold it for a few seconds. Then put it back in place. Repeat with the left leg. Continue to alternate for 30 to 60 seconds or 8 to 10 repetitions on each side.


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Plank with elbow lift

Plank with elbow lift exercise photo sm rubels
PHOTO : SAM ROBELs

Get your back involved in the action of the board while increasing the focus on your stability challenge!
Start in the right arm plank position, shoulders directly on the wrists and feet apart at hip-width or slightly wider. Form a straight line from shoulders to heels. With the abdominals engaged, tighten while pulling the left elbow backwards and upwards. Keep your arm close to your body and bring the palm to the ribcage. Slowly raise your arm to the ground. Repeat with your right arm. Keep alternating. Opt for 30 to 60 seconds or 8-10 repetitions on each side. Want to test your core strength even more? Lift the opposite leg simultaneously.

Plank with opposite limb extension

Plank with opposite limb extension exersice

Alison Sweeney shows you a total body movement that puts more emphasis on your heart in this video. Keep your spine straight, and your abdominals engaged when you bring your opposite arms and leg closer together, then lie down. Do 12 to 15 repetitions on each side.

Plank with same-side limb extension

Anderson shows you how to do a Plank With Arm/Leg Lift workout. It is a difficult movement that targets the upper back, chest, sides, trunk and buttocks.

Push-up side plank

Push-up side plank exersice
PHOTO: AG_WATT/GETTY IMAGES

A push-up is finally a moving board. In this variant, you strengthen your chest to add a new spin to your board.
Take or right arm board, with the right shoulder on the wrists and feet, the width of the hips. Form a straight line from shoulders to heels. Bend your elbows and lower your chest to the ground, holding this straight line. Press back up. Then rotate on your feet and turn to the right, lifting your right arm from the ceiling to form a side plank on the left side. Put your hand back on the board. Repeat the push-up. Then make the side plank on the right side. Repeat the push and continue to alternate the side planks. Opt for 30 to 60 seconds or 10-12 repetitions in total.

Side plank with inner thigh raise

Side plank with inner thigh raise
PHOTO/ ADOB STOCK

Work the inside of your thigh by also targeting your obliques.
Start with a lateral board on the right side, shoulders and hips stacked, and feet quinones with the right foot in front of the left. You must form a straight diagonal line from the shoulders to the heels. Lift your right left arm towards the ceiling. When lifting the heel, raise your right leg as high as possible, then return to the ground. Go for 30 seconds or 8-10 repetitions, then switch sides.

Side plank with twist

Side plank with twist
PHOTO/ADOB STOCK

Another variant of your side plank exercise, this one requires an additional rotation of the upper part of your body.
Start with a side plank on your right forearm, shoulder directly on the elbow, with shoulders, hips, and feet stacked. Press your right forearm to lift your hips. Extend your left arm towards the ceiling. Spread your left arm under your body, just turning your shoulders to the ground. Extend the left arm upwards, re-stack the shoulders and repeat. Go for 30 seconds or 8-10 repetitions, then switch sides.

Plank with side snatch

Plank with side snatchd
 with weighted T raise
PHOTO/ DARDESPOT/GETTY IMAGES

Add one alteration to your board will ignite your abs while strengthening your back (at least with this variation!).
Start with a right arm board with each hand holding a dumbbell. Shoulders always pass directly on the wrists, the feet slightly wider than the width of the hips. Pivot on your feet when you pull your right arm up and above, bending the elbow and turning it to the right. The dumbbell should be aligned with the shoulder at the top, forming a T-shaped with the arms. Take a break, then slowly turn to the ground, get back on your toes, and put the dumbbell back on the floor with your shoulders on your wrists. Repeat on the left side. Keep alternating. Opt for 30 to 60 seconds or 8-10 repetitions on each side.20 board exercises you can do at home

Plank jacks

Plank with weighted T raise

Adding a standard jump to the board engages your heart even more. Be sure to keep your pelvis and back straight, as Alison Sweeney shows in this video. Repeat for 1 minute, up to 5 minutes as you become stronger.

On-the-ball plank

Stability ball plank
PHOTO :EGEGEGIEVE/ GETTY IMAGES

Adding a ball to your board means that your core appears even more to keep you stable on an unstable surface.
Place your shins and the top of your feet on one with your hands on the floor in the plank position, shoulders directly on the wrists. Engage your trunk, tighten the muscles of your buttocks and slide your pelvis slightly forward to maintain a straight line from the shoulders to the heels. Hold for 30 to 60 seconds.20 board exercises you can do at home


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Stir-the-pot-plank

Stir-the-pot-plank
PHOTO: boagan/ getty images

The key for your abs to work during this movement: maintain a healthy posture by pressing the ball with your forearms, tightening your buttocks, and engaging your legs.
Kneel in front of a stability ball with your forearms and elbows on the ball with your hands clasped. Roll the ball forward to extend the legs and form a forearm board position on the ball, with your toes folded. Your shoulders should be stacked directly on the elbows, the chest raised from the balloon, and the neck aligned with the spine. Prepare your abs and fold the pelvis slightly forward. Make small circles to the right with your forearms, as if you were stirring a pot. Keep your hips stable. Go for 20 to 30 seconds in each direction.20 board exercises you can do at home

Thank you for continue reading, please don’t forget to share with your friends.


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