When it comes to core strengthening, bodyweight exercises like planking are a terrific option since they are based only on your own bodyweight. This means that they can be adapted to your specific needs as you gain weight. One of the simplest yet most effective bodyweight exercises we'll talk about in this video, is planking.

Before performing planks, keep in mind that you should not do it if you have any of the following conditions: If you are suffering from a shoulder injury. If you get shoulder soreness after the activity. If you are expecting. We’re all about staying healthy so if this will only make your health worse, please refrain from doing it.

Here are a few variations of the plank we will talk about in this short video.

The first variation is a front plank. For a more basic version of this exercise, try the front plank, which targets both the upper and lower body.

The second variation is the side plank. The oblique abdominal muscles may be strengthened by doing a side plank. This can help you lose weight and slim down your midsection. Working the deep spinal stabilizing muscle quadratus lumborum with side planks is a great way to tone it up. Maintaining the strength of these muscles can help prevent back injuries. Improve core strength without putting strain on your back.

The third variation is the reverse plank. In this type, your glutes and inner thighs are exercised in the opposite direction of the initial position. In general, both front and reverse planks train your ab muscles, however the conventional plank targets more of your front muscles, while the reverse targets more of the muscles along the back of your body.

You can also do a resistance plank by making use of resistance bands. If you believe you've mastered the basic plank workouts, you may try this more advanced version. While in the traditional plank position, you may slowly push out against a resistance band tied around your wrists and ankles. Because of the additional stress placed on your muscles and joints, they will get stronger.

There’s are lots more plank variations that you can do once you’ve gotten the hang out of planking but these are some of the basics.

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Artist: RKVC | Track: Summer of 1984

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