isometric workout gear with roller worn on feet or hands

Traversing in a plank will blast your abs and your lungs. One of our favorite plank variations involves crawling. The hips like to rise, so drive your hips down by squeezing your glutes. Row one dumbbell while keeping a flat back. Brace your abs and form a straight line from your head to your heels. Go into a pushup plank with your hands on two dumbbells. 2) Add a compound movement.Īdding a compound movement to an isometric plank not only makes the plank more difficult – you also get to develop other muscles at the same time. Lift one arm and the opposite leg without compensating your flat back position. Stay long and tight and squeeze your glutes. Go into a traditional front plank on your elbows and toes. Try the Front Plank with Alternate Arm & Leg Lift. Minimizing your base of support will increase the difficulty and challenge your ability to maintain your neutral position. Not only are they challenging, they will also add some spice to your ab routines.Ĭhose a few of each variation below and add 3-5 sets to your workouts. If you can nail a basic front plank, remove the boredom with these variations.

No one in their right mind wants to hold their planks longer and longer-thankfully, progressive overload can be applied by other means. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. Planks are the new sit-ups for modern-day core training. 10-second holds with 2-second rest periods. 30 to 60-seconds or performed in shorter timed-intervals with only a few seconds break e.g. They are typically performed either on your elbows and toes, on your side or even face up. If you’ve been living under a rock as of late, planks are isometric exercises used to strengthen and build endurance in the abdominals. Staring at the floor with the sweat dripping down your nose waiting for your timer to run down is as almost as exciting as visiting the in-laws.

Isometric workout gear with roller worn on feet or hands