My current workout is a little different. I'm actually trying to get really fit for when I see a friend this January. So I'm doing 100+ pullups every other day, and similar things for my legs and abdominals.
But to reach that? It was mostly planks. My core gets a minor workout during push ups, legwork, and my work, but planks are the only thing I've done consistently. They're very simple too.
Assume a plank position. Any number of internet guides can help you.
This one works fine. Start with the basic one; arms directly under shoulders. And... hold it steady! When you start quivering and failing, give it a break. Wait a minute or two, then go again.
I have "graduated," to some more intense versions, and those have helped keep the plank relevant. It's largely considered a beginner's exercise, but it can be changed to suit your fitness levels.
I happen to have some 'plank pornography' already taken. Hey, I'm topical
. These are harder versions that I do regularly. To make a plank harder, it's as simple as moving your hands and feet further apart. The further they are, the harder it gets.
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Side plank. Right leg raised off the ground (makes it harder to balance.)
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Same thing with a front view. I suspect my legs were on the floor, but instead of arm directly under shoulder, notice it's further "up," making it harder. I'm also ineffectively covering up my face, because I forgot I could just black it out later, like the next one.
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Off camera: Right leg is up in the air. Left leg is on the ground. Hold each side for several seconds and alternate.
I didn't have any standard planks, so I just stopped to take these earlier today as an example.
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Standard plank
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Standard plank with arms moved forward: More challenging. Also, my camera added a sudden orange hue!
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hardest version I currently do. The lower you can go, the harder it is! I would stick to the rest before trying these.
As for how long to do these? Just go to fatigue several times a day, a few times a week. If you can hold any particular plank for more than a minute with perfect form, try a harder version.
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