{"id":34122,"date":"2010-11-04T01:00:57","date_gmt":"2010-11-04T06:00:57","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=34122"},"modified":"2010-11-03T19:29:19","modified_gmt":"2010-11-04T00:29:19","slug":"plank-variations-to-shake-up-your-workout","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/11\/plank-variations-to-shake-up-your-workout\/","title":{"rendered":"Plank Variations to Shake Up Your Workout"},"content":{"rendered":"<p><a title=\"Plank Variations to Shake Up Your Workout\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/11\/plank-variations-to-shake-up-your-workout\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-34445\" title=\"woman doing plank\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/11\/woman-doing-plank.jpg\" alt=\"\" width=\"250\" height=\"250\" srcset=\"https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/11\/woman-doing-plank.jpg 250w, https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/11\/woman-doing-plank-150x150.jpg 150w\" sizes=\"auto, (max-width: 250px) 100vw, 250px\" \/><\/a>The plank exercise is one of the <a title=\"Top 10 Core Exercises\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/02\/top-10-core-exercises\/\" target=\"_self\">most effective core exercises<\/a> in today&#8217;s fitness world. ACE (American Council on Exercise) ranked the plank as one of the top ten exercises for the body, stating that it is a great\u00a0tool to build <a title=\"Top 5 Isometric Core Exercises\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/07\/top-5-isometric-core-exercises\/\" target=\"_self\">core and low back endurance<\/a>, while it also improves the ability of the stabilizer muscles.<\/p>\n<p>The plank can be modified to accommodate all fitness levels or be modified if you are experiencing any pain.<\/p>\n<p>The plank exercise\u00a0 can also be used as a testing mechanism. You can assess your core strength and progress by maintaining the exercise for as long as you can and then\u00a0retest on a weekly, biweekly, or monthly basis to keep you motivated and give you something to train for. <!--more--><\/p>\n<p>Below is an explanation of how to perform the plank correctly and a list of the top plank variations. Each of the following modified exercises targets the core, but each one is designed to isolate a different part. Good luck and train hard!<\/p>\n<p><strong>How To Perform The Plank:<\/strong><\/p>\n<ol>\n<li>Lie face down on mat or soft surface while resting on the forearms.<\/li>\n<li>Push off the floor and rise up until the only parts of the body touching the mat are the forearms, elbows, and toes.<\/li>\n<li>Keep your back flat. Your body should be a straight line from your head to your toes.<\/li>\n<li>Keep your <a title=\"The Truth About Abs\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/12\/the-truth-about-abs\/\" target=\"_self\">abs tight<\/a> and tuck your pelvis to prevent it from sagging or sticking up in the air.<\/li>\n<li>The goal is to maintain plank position for thirty to sixty seconds for two to five repetitions.<\/li>\n<\/ol>\n<p><strong>Top Variations Of The Plank Exercise:<\/strong><\/p>\n<p><script src=\"http:\/\/www.physicalfitnet.com\/video_syndication\/embed\/js.aspx?chid=6508&amp;pid=7CD58ACC584612579209C593BF6B6F47\" type=\"text\/javascript\"><\/script><\/p>\n<p>Image via <a title=\"Good Housekeeping\" href=\"http:\/\/www.goodhousekeeping.com\/\" target=\"_blank\">Good Housekeeping<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The plank exercise is one of the most effective core exercises in today&#8217;s fitness world. ACE (American Council on Exercise) ranked the plank as one of the top ten exercises for the body, stating that it is a great\u00a0tool to &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/11\/plank-variations-to-shake-up-your-workout\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[393,5159,5695,5512,5693,5692,5694],"class_list":["post-34122","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-core","tag-endurance","tag-forearms","tag-isometric-core-exercises","tag-low-back","tag-plank","tag-stabilizer-muscles"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/34122","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=34122"}],"version-history":[{"count":9,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/34122\/revisions"}],"predecessor-version":[{"id":34136,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/34122\/revisions\/34136"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=34122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=34122"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=34122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}