Plank is a static exercise in which the body stays in one position for the whole of the move. This exercise does not require any equipment and can be performed just about anywhere. Benefits of plank- you get a toned belly, reduces back pain, provides flexibility, improve your body posture and also improves your mood.
here are 6 plank variations for you to get for perfect abs-
To perform this- Stand with feet hip-width apart. Crouch down and touch the floor with fingertips. Without moving feet, begin walking hands forward, using the core for control. Walk hands forward until fully outstretched into an extended plank. Reverse movement, walking hands back to toes and keeping core engaged until back at the start position. Repeat for 8-10 times.
Lie on stomach with both forearms folded in front of chest, parallel with the top edge of the mat. Press up to forearm keeping core engaged and head aligned with the spine. Shift weight onto left forearm and drive right elbow up and back, opening to side with feet staggered. Quickly return to start position and repeat to opposite side for the second rep. Complete 10 to 12 reps total, alternating sides.
Step out plank-
Start in a forearm plank position. Tap your right foot out to the side, a little wider than hip-width, then step it right back. Tap your left foot out to the side, a little wider than hip-width, then step it back. Continue alternating.
Arm Raise plank-
Start in a forearm plank position. Keeping your hips squared to the ground and lower half stable, lift your right arm straight up to shoulder height. Then lower it back down. Lift your left arm straight up to shoulder height, then place it back down. Continue switching arms.
Start in a high push-up position. Step one hand a few inches in front of your shoulder, then the other hand — and hold it there. Your body should remain in one straight line, with full-body muscle engagement. Work on holding this position for 60 seconds without breaking form.
High Low Star Plank-
Start in a forearm position. Press up onto one hand as you step it out a few inches in front of your shoulder, then do the same on the other. Next, step one hand back and go back down onto your forearm, so your elbow is under your shoulder. Then repeat with the other arm. Continue stepping your hands forward and backward, going from forearm plank to star plank, and keeping your body in one straight line.