Power up with these 3 plank variations

Would you rather walk the plank than perform one?  Before you go jumping ship, lets consider why this isometric, core-crusher is so valuable in determining whether your summer silhouette sinks or swims.

Planks are the ultimate tummy-toning tool.  They can be done anywhere, at anytime, without the need for bulky equipment.  One problem - holding a standard plank, while you impatiently wait for the stopwatch to hit zero, quickly bores the brain.  If your passion for this platform position has hit a plateau, try the following variations that will have you saying thanks to planks.

Proper Plank Checklist:
✓      Shoulders are always strong and stable above the hands
✓      Hips are not sagging
✓      Neck is neutral, keeping the head in line with your spine

Plank Twist Dip.  Carve your core muscles and tone your tummy with the plank twist dip. Begin this exercise by resting on your left side.  Stack one foot on top of the other, and position your elbow so it is aligned beneath your shoulder.  Push through your forearm and lift the body through the hips.  The body should form a straight line from the shoulders to the heels.  Lace your right arm through the space beneath your body, as if you are reaching for something behind you.  With control, slowly swing the arm back up to starting position.  Lower your left hip so it is hovering over the ground.  Pull the hip back up, by using the oblique muscles (the little muscles that line your abdominal area), until you return to the starting position.  Complete 3 sets of 12-15 repetitions on each side.

Plank Push-Ups.  Push your weight around with an exercise that challenges your core, chest and triceps.  To properly perform a plank push-up, begin in a standard forearm plank position.  Slowly lower your body so it rests against the ground.  Your chest should fall between the borders of your arms.  Push through your forearms to bring your body up into a plank.  Hold for one count.  Slowly lower your body back down to the ground.  Continue this up and down motion for 3 sets of 15 repetitions.

Burpee Plank Jacks.   A great toning trick for those who want to get in a workout but are tight on time, is to find a fitness formula that adds value to your routine by subtracting wasted steps.  Meet the burpee plank jack - your secret workout weapon designed to consolidate three high-intensity moves into one dynamic exercise.  Begin in a standing position.  Drop the hands down to the ground, and shoot your feet back so your body is in a plank/push-up position.  Keeping your core activated, jump the feet out as if performing a jumping jack.  Move the feet back and forth from a narrow to a wide stance for 10 counts.  Once completed, spring your feet forward so they land on either side of your hands.  Explode upward, as you jump into the air.  That is one repetition.  Repeat for 3 sets of 10 reps.

Don't be afraid to play with your planks.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.

Read more Sports Doc for Sports Medicine and Fitness.