Master Your Core: Elevate Your Strength with Plank Variations on the Total Gym
Maria Sollon, MS, PES, CSCS
When it comes to building a strong, resilient body, it all starts with the core. This powerhouse muscle group is not only foundation of every move you make, it’s also the most popular area that everyone and anyone wants to tone and trim!
So, how do you ensure your core stays strong, toned and conditioned? The answer is keep it simple, repeatable, and fun! The plank is one of the simplest of exercises to kick-start your core and it is virtually excuse free. Having a Total Gym by your side makes planks even better and more effective with features of an incline and glide board to help chisel you up and keep you free from the mundane!
What makes the plank on the Total Gym so effective? By incorporating plank variations into your Total Gym routine, you’re doing more than just building a stronger core, you’re enhancing your entire body’s strength and stability. The Total Gym offers the ability to scale the intensity level up or down to match your fitness level to make it the perfect piece of equipment for everyone. The variety of options are endless starting from the simple stationary position to blending in full-body exercise options!
From my many years of being a fitness professional, I would proudly say that the plank is one of the top 5 go-to exercises for anyone looking to fortify their core, and obtain so much more, especially using the Total Gym!
This blog covers just a sampling of simple-to-follow plank variations which can serve as your go-to exercise when your short on time, looking for something quick and effective, or want to enhance your current work-out.
Why Core Strength Matters
Your core is the central link between your upper and lower body, stabilizing your spine, improving posture, and generating power for virtually every movement you perform. A well-conditioned core can prevent injuries, boost performance in sports, and even enhance daily activities like lifting, bending, and reaching. Whether you’re an athlete, fitness enthusiast, or just someone who wants to move better, a strong core is non-negotiable.
PLANK VARIATIONS ON YOUR TOTAL GYM
Listed are some of the most common plank variations that will help develop your core strength along with the assistance and resistance of your Total Gym.
Please Note: all of these plank variations can be performed with the GB closed (easier) or open (harder), feet/ knees/ hands/ forearms on the floor or GB, and either held static for a period of time or dynamically moving for reps.
KEY: GB = Glide Board
- Modified Plank: knees down on glide board or floor
- Half Modified Plank: full plank or forearm plank position with one knee resting on the glide board or floor for extra support. Practice on both sides.
- Full Plank: arms, legs, and torso are extended in one straight line.
- Forearm Plank: Similar to a full plank, except the upper body weight is placed on the forearms.
- Modified Side Plank: full or forearm plank position with one knee down on glide board or floor.
- Side Forearm Plank: upper body weight is placed onto a forearm.
- Full Side Plank (advanced): balanced on one hand with legs extended.
- Tripod Plank: full or forearm plank position with one leg lifted. Practice on both sides.
- Reverse Plank: Supine position (belly up), knees bent or legs extended, open or closed GB.
It’s essential to take time practicing and perfecting your Plank form, especially on your Total Gym.
Once you’ve mastered the exercise in the various plank positions, you can start to progress the exercise to more challenging variations. This can simply be done by holding the plank for a longer period of time, by making small changes to your body positioning, or adjust the incline of the Total Gym.
Plank it out & Train Hard!
Maria
@GROOVYSWEAT
The post Elevate Your Strength with Plank Variations on the Total Gym appeared first on Total Gym Pulse.
