What is Plank? 7 Correct Plank Positions for Beginners

Plank is an excellent exercise for your health and appearance. It not only helps tone your abs but also prevents back pain and enhances flexibility. Are you eager to try a plank workout program to feel confident in tight-fitting outfits? Let's explore the proper plank positions with Mytour Blog in the following article.

What is Plank?

Plank is a simple yet effective exercise that requires keeping the body straight like a plank of wood. This exercise benefits the core muscles, essential for maintaining health and fitness. Plank also aids in burning excess fat in the abdominal area, resulting in a toned physique.

Correct Plank Positions with 7 Variations

Depending on each individual's level and goals, there are various plank positions to choose from. You can refer to the plank positions below for optimal results.

1. Performing Plank Correctly with Jumping Jacks

• Step 1: This is the starting position for the plank jumping jack exercise. Place both hands on the floor, extend both feet straight back and press them together. Your body should be straight from shoulders to toes and your abs should be tight.
• Step 2: From the basic plank position, jump to spread your feet apart, creating a wider stance than your shoulders. You should still keep your body straight and your abs tight.
• Step 3: From the wide plank position, jump to bring your feet back together, returning to the basic plank position. You should still keep your body straight and your abs tight.
• Step 4: You continue to jump in and out with your feet for a certain duration or desired number of repetitions. You should perform the exercise quickly and continuously to increase its effectiveness.

2. Proper Plank Exercise with Leg Lift Plank Position

• Step 1: Place your right elbow on the floor, extend both legs straight, and use the outer edge of your right foot to maintain balance. Keep your body straight from shoulders to toes, tighten your abs, and place your left hand on your hip or raise it above your head.
• Step 2: Lift your left leg as high as possible, creating a right angle with your right leg.
• Step 3: Lower your left leg down, returning to the basic side plank position. You should still keep your body straight and your abs tight.
• Step 4: Switch your elbow and leg to support the floor, returning to the basic side plank position. Continue to lift and lower your leg following steps 2 and 3. Repeat these steps for a certain duration or desired number of repetitions. You should alternate sides evenly for the best results.

3. Inverted Plank Position

• Step 1: Choose a supine position on the floor, extend both legs straight, and place both hands on the floor on either side of your hips.
• Step 2: Use both hands to push your body up, lifting your hips as high as possible. Bend your knees to create a right angle with the floor.
• Step 3: Maintain the inverted plank position for a certain duration or desired number of repetitions.

4. Reverse Leg Lift Plank Exercise 

• Step 1: Sit on the mat with hands placed behind your back, fingers pointing inward.
• Step 2: Extend both legs forward, bringing them close together.
• Step 3: Use both hands and feet to lift your body up, forming a straight line from shoulders to feet.
• Step 4: Keep the position and lift the right leg up, then lower it down. Repeat with the left leg.
• Step 5: Alternate lifting both legs for a certain duration or number of repetitions.

5.  Correct way to do plank with rotating plank position

• Step 1: Place both hands on the ball, straighten your body, and maintain balance.
• Step 2: Tighten your abs, back, and legs to create stability for your body.
• Step 3: Use both hands to rotate the ball counterclockwise, then return to the starting position.
• Step 4: Continue rotating the ball clockwise, then return to the starting position.
• Step 5: Repeat the above steps for a certain duration or number of repetitions.

6. Plank with Dumbbell Row

• Step 1: Place two dumbbells on the floor, grip them tightly with your hands, straighten your body, and maintain balance.
• Step 2: Tighten your abs and glutes, breathe evenly, and hold the plank position.
• Step 3: Use your left hand to pull the dumbbell up to chest level, bend your elbow, and rotate your hips to the left. Lower your left hand down, return to the starting position.
• Step 4: Repeat with the right hand, pull the dumbbell up to chest level, bend your elbow, and rotate your hips to the right. Lower your right hand down, return to the starting position.
• Step 5: Alternate pulling both hands for a certain duration or number of repetitions.

7. Performing plank with proper moving style

• Step 1: Stand on the floor, extend both arms straight and place both hands on the floor, extend both legs backward, and maintain balance.
• Step 2: Tighten your abs and glutes, keep your body straight like a plank.
• Step 3: Use your right hand to touch the left side, then use your left foot to step to the left, creating a distance between your legs.
• Step 4: Use your left hand to touch the right side, then use your right foot to step to the right, bringing both feet close together.
• Step 5: Repeat the above steps for a certain duration or number of repetitions.

3-Week Program for Proper Plank Training

Have you mastered the effective way of doing Planks yet? If yes, then perform this exercise regularly and adjust the intensity according to your ability. You can also combine Planks with other exercises like Cardio, Workout, Gym, Kick-boxing... to add variety and fun to your training. Don't know where to start? Mytour provides you with a 3-week Plank training plan for you to follow and apply. This will be a solid foundation for your health training journey.

Proper Plank Challenge - Week 1

To start your day, perform a basic low plank exercise to strengthen your core. Here's what you do:

• Step 1: Place both forearms on the mat, ensuring that the elbows are in line with the shoulders and the hands are shoulder-width apart. You can clasp your hands or place both palms flat on the floor.
• Step 2: Keep your head, back, and legs in a straight line like a plank of wood. You can focus on a point about 30 cm in front of your hands to adjust your posture. Don't forget to engage your core muscles.
• Step 3: Hold the position for 20 seconds, then rest.

Once you've mastered the basic low plank, challenge yourself with a single-leg plank. Here's how:

• Step 1: Repeat the steps for the basic low plank.
• Step 2: Raise one leg as high as possible, then lower it. Repeat with the other leg.
• Step 3: Try to hold the position for 30 seconds, then gradually increase to 60 seconds as you get accustomed. This exercise will help strengthen your core muscles even more.
• Step 4: When you feel tired, you can lower your knees to the mat and rest for a few seconds.

Plank Challenge Done Right (Advanced) – Week 2

In the second week, challenge yourself with plank variations combined with push-ups to intensify your workout. Here's how:

• Step 1: Place both hands on the floor, aligning them with your shoulders. Plant your toes on the floor and engage your glutes. Keep your neck and spine aligned. Hold the position for 10 seconds.
• Step 2: Bend your right elbow, allowing your right forearm to touch the floor. Repeat with the left elbow. Then, extend each arm to return to the starting position.
• Step 3: Repeat the above steps for 60 seconds, then gradually increase to 90 seconds as you become accustomed.

Plank Challenge Advanced Edition – Week 3

The V plank is a variation of the basic plank, enhancing strength and firmness in your core, abs, and shoulders. This exercise requires lifting your hips towards the ceiling, forming a V shape with your body. As you lift your hips, you create a sharp angle between your legs and the floor, engaging your muscles even more. You can adjust the difficulty by varying the distance between your feet: the closer they are, the harder it gets, and vice versa.

This week, challenge yourself with the V plank for 90 seconds, gradually increasing to 120 seconds by day 21. Here are the detailed steps to perform the exercise correctly:

• Step 1: Assume the plank position with arms extended, legs straight behind you, and hands beneath your shoulders.
• Step 2: Lift your hips towards the ceiling, forming a V shape with your body. Maintain the position with both legs and arms straight.
• Step 3: Return to the plank position with arms extended.
• Step 4: Repeat 15 times.

Plank is a fantastic abdominal exercise, but without proper form, it won't be effective. You need to keep your neck, back, and legs in a straight line while tightening your core to create tension. Additionally, Mytour advises combining plank with other cardio exercises to improve endurance and burn excess fat. Stay focused on your fitness goals and achieve the desired results sooner.