The plank is one of the best core exercises. The plank builds isometric strength for a sculptured waistline and improves your posture. You can also engage your back, arms, shoulders, glutes, and hamstrings by using some exercise variations. If you can’t hold a plank for 1 minute you are either too heavy or too weak in the core. You will be expected to plank for just 30 seconds but you can add a plank to destruction at the end of your HIIT workout. Planking is a great measure of core strength and stability.
Ultimate Guide to Plank HIIT
The forearm plank.
- From a standing position, bend over and walk down with your hands (during your 10 seconds rest). This just adds a little challenge to get down slowly rather than flopping down.
- Lie facedown with legs extended and elbows bent and directly under shoulders
- Clench your fists.
- Feet should be close together and elbows should be shoulder-width apart.
- Contract your core and lift your body in a straight line from head to heels. DO NOT ARCH!!!
It is way more comfortable to perform the plank on an exercise mat.
The Benefits of Plank
- Toned Belly
Planking will help build your inner core muscles. As your abdominal muscles become stronger, your mid-section will tighten. To get a “six-pack” you have to also shed fat.
- Reduce Back Pain
Planks decrease back pain because they strengthen your core, which will reduce back pain. They also strengthen your back muscles, especially those in your upper back.
While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch, as will your hamstrings and even the arches of your feet and your toes.
- Improve Your Balance and Posture
Muscle groups worked with Plank HIIT
- Plank to destruction.
- Plank with arm and leg lifts.
- Raised feet plank
- Right forearm to hand, left forearm to hand, right arm to forearm, left hand to forearm. Repeat!