The next time you’re ready for a challenge, scroll down this list of boards, starting with the simplest variations and then moving on to the ones that will set every muscle in your body on fire. You may not feel burned at first, but trust me – once you reach Plank Pike, you will never again dare to call Planck annoying.
First things first, there are some form notes that will be true regardless of the type of board you are doing. To start, you want to keep your body in a pretty straight line from your head to your heels. Keep your eyes down on the mat in front of you so that your neck is in a pretty neutral position. Keep your core engaged (think: spinal belly button) and keep your buttocks aligned with your shoulders. Additionally, you want to align your arms. If you are in your arms, keep your elbows straight with your shoulders and if you are in your hands, keep your wrists straight with your shoulders. Keep your arms tight but be careful not to lock your elbows. Lastly, be careful not to overdo it. Press on the ground so that your weight rises above your shoulder socket. Keep these points in mind as you go through the following boards.
These are the 10 best board variations, ranked from easy to hardest
1. Straight hand board
Straight hand plank is your foundation. Although it’s a bit stiffer than an arm plank in your arm, it’s a little easier on your core. During a straight-arm plank, your hands are stacked under your shoulders as you hold your body in a straight line from your head to your feet.
2. Arm board
When running on a front panel, it’s a little harder to keep your buttocks aligned with your shoulders, so use your core a little more. However, it also carries weight off your wrist, which can make it more comfortable straight from the palm of your hand. You will want to keep your elbows under your shoulders and make sure you are pushing them up and out of your shoulder socket instead of sinking into them.
3. Side board
Instead of supporting both your arms, you add balance to the mix when you hold the side plank. This can make the practice feel harder and even more so! From the knee position, transfer your weight to one arm, keeping your wrists under your shoulders. For a larger balance challenge your feet can either be stacked on top of each other or stunned with your upper foot in front of your lower foot, with your front heel touching your toes. If both feet are too high to keep up, you can drop your lower knee to the ground. In both positions, keep your buttocks aligned with your shoulders, without lowering them to the ground.
4. Bear board
The board of the bear roars all over your body-Seriously. In contrast to the bear crawl, where you sit around with your knees bent on the floor, when you travel around the house, the bear’s board is fixed. Although it is a small movement, the burn is immediate. Start with your hands and knees with your wrists under your shoulders and your knees under your hips. As you lift your knees, press the palms of your hands into the mat and let them rotate an inch or so above the mat.
5. Reverse board
This is a simple straight hand plank, just the opposite. While a traditional plank aims at the front of your body, this version also aims at the back of your body, making it even harder. Start sitting with your legs straight in front of you and your legs flexed. With the palms of your hands flat on the ground, bring your hands to your side, widen the tips of your fingers and point straight forward. Squeeze your glue as you lift your buttocks up, open your chest and pull your shoulders away from your ears. Keep a soft bend at your knees to avoid locking them.
Take your plank with the mountain climbers. Start with a straight arm board and keep your buttocks down while you quickly bring one knee to your chest, alternating from one foot to the next. You can either walk them (keeping both feet together on a board in the middle of each knee lift) or run them (always keeping one foot away from the ground). When hikers go, you will feel that your main job is working harder because it keeps you stable while moving.
7. Plank Jack
This step is exactly what it sounds like যুক্ত a board attached. Jumping Jack. Start with a straight arm plank and engage your core, keeping your buttocks steady while you pull your legs out and like a jumping jack.
8. Plank walkout
Plank walkout is basically a barpi without any jump. Start in a standing position and bend your knees as you move your arms forward in a plank, making sure you do not throw your buttocks to the floor or walk your arms too far. Once you hit your plank, take a breath and bring your hands back to your feet, pressing your heels as your lift so that you land in a squat position before returning to the stand.
9. Walking board
To perform a walking board, you start with a straight hand board and then bend one arm at a time into a front plank and then return to a straight hand board. This step doesn’t seem like much but your core is constantly engaged because you are low to the ground. And moving that arm plank in and out really sets your core on fire.
10. Plank from Pike
This step is really so difficult. This is the hardest thing on this list because it is very difficult to balance to perform properly. And the harder you work to balance, the harder your core work will be. Start with socks or a glider under the feet with a full arm plank. Point your toes and start lifting your hips as you keep your legs straight and pull your legs towards your hands, keeping your weight on your wrists. Slowly return to your starting position.
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