Plank for the whole month: low, high, side, with jumps and turns

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The plank is a great exercise for exercising your entire body. It strengthens the muscles of the back, abs, legs and arms, improves flexibility, posture and a sense of balance. This versatile exercise can be done at home or at the gym, on vacation or after work, in the morning or evening, in sports gear or pajamas. Do the plank every day for just a few minutes, and in a month your body will be transformed.

The basics

The most important thing in doing this static exercise is to get into the correct starting position. The four aspects of the ideal plank:

1. Straight spine - from the neck to the tailbone.
2. The head should not be thrown back or tilted too much: the chin should be perpendicular to the line of the spine.
3. The muscles of the core are tense all the time during the exercise: the abdomen is pulled in, the lower back is flat.
4. The closer the feet are to each other, the more difficult it is to maintain balance, the greater the load on the abdominal muscles.

The simplest plank options are low on the elbows and high on straight arms:

But, in order not to get bored, from these starting positions you can do a new exercise every day.

Exercise plan for the whole month: 31 options for every day

Day 1. Low plank on the elbows

• Place your elbows under your shoulders, your feet next to each other, and straighten your legs.
• Tighten your buttocks, pull your navel towards your spine.
• Do three sets of 45 seconds each.

Day 2. Lateral elbow plank

• From a low plank position, transfer your weight to your left elbow and turn around.
• Straighten your right hand up, direct your gaze to the right hand, hold for 45 seconds, then turn to the other side.
• Do three sets of 45 seconds on each side.

Day 3. High bar on straight arms

• Place your hands under your shoulders, your feet next to each other, and straighten your legs.
• Tighten your buttocks, pull your navel towards your spine.
• Do three sets of 45 seconds each.

Day 4. Side plank on a straight arm

• From a high plank position, transfer your weight to your left wrist and turn around.
• Straighten your right hand up, direct your gaze to the right hand, hold for 45 seconds, then turn to the other side.
• Do three sets of 45 seconds on each side.

Day 5. Low plank with knee curls

• In a low plank position, bend your knees alternately.
• Do three sets of 45 seconds.

Day 6. High plank with arm curls

• In the high plank position, alternately touch the shoulder of the other hand with your hand.
• Tighten your legs and lower abs, do not swing.
• Do three sets of 45 seconds.

Day 7. Lowering on elbows and raising on straight arms

• From a low plank position, place the left hand under the left shoulder, then the right hand under the right shoulder, then alternately lower onto the elbows.
• Continue going up and down, alternating your arms.
• Do three sets of 60 seconds each.

Day 8. Circular plank

• Start low.
• Bend your knees one at a time.
• Climb to a high bar.
• Place each hand on the opposite elbow.
• Return to your original low plank.
• Do three sets of 45 seconds each.

Day 9. Classic tricep push-ups

• Get the bar high.
• Tighten your buttocks, pull your navel towards your spine.
• Bring your elbows forward a little.
• Slowly lower yourself so that your shoulders are in line with your elbows, hold for a couple of seconds and return to the starting position.
• Do three sets of 60 seconds each.

Day 10. Low plank on the elbows with a twist of the hips

• From a low plank position, unfold your hips to the right until about 10 centimeters are left to the floor.
• Also turn your hips to the left.
• Do three sets of 45 seconds each.

Day 11. Jumping plank

• From a high plank position, swing your legs apart.
• Make sure that the buttocks do not rise above shoulder level.
• Jump back to the starting position.
• Do three sets of 60 seconds each.

Day 12. Low deflection side plank

• Get on a low plank and roll onto your right side.
• Raise your hips, hold for a couple of seconds, then lower your hips almost to the floor.
• Repeat the movement up and down.
• You should feel a stretch in your oblique abdominal muscles.
• Do three sets of 60 seconds each.

Day 13. Pulling the knee up to the opposite elbow

• Get the bar high.
• Pull your right knee to your left elbow, hold for a couple of seconds, then return to the starting position.
• Pull your left knee to your right elbow, hold for a couple of seconds, then return to the starting position.
• Do three sets of 60 seconds each.

Day 14. Pulling the knee to the elbow of the same name

• Get in a low bar.
• Pull your right knee to your right elbow across the side, hold for a couple of seconds, then return to the starting position.
• Pull your left knee to your left elbow across the side, hold for a couple of seconds, then return to the starting position.
• Do three sets of 60 seconds each.

Day 15. Plank on a high pulse

• Get the bar high.
• Get down on your elbows, get up.
• Repeat.
• Pull your right knee towards your left elbow.
• Pull your left knee towards your right elbow.
• Do five jump planks.
• Follow three sets.

Day 16. Classic wide grip push-ups

• Stand on a high plank with your arms slightly wider than your shoulders.
• Tighten your stomach. Bend your arms at a 90 degree angle.
• Return to starting position.
• Repeat 12-15 times.

Day 17. "Crouching Panther"

• Get on all fours.
• With your back straight, lift your knees a few inches off the floor.
• Move your knees forward a few centimeters.
• Move your palms forward a few centimeters.
• Move parallel to the floor for 75 seconds.
• Take three sets.

Day 18. Low side plank, pivot and leg raises

• Stand in a low side plank on your right elbow with your left hand behind your head.
• Rotate the body so that the left elbow touches the right wrist.
• Raise your left leg for a couple of seconds. Return to starting position.
• Do three sets of 45 reps for each side.

Day 19. High Stretched Plank

• Get the bar high.
• Stretch your arms forward as much as possible.
• Pull your navel towards your spine, tighten your buttocks.
• Do 3 sets of 45 seconds.

Day 20. High side plank, deflection and leg raises

• Stand on the high side plank on your right hand.
• Lower your thigh by 10 centimeters.
• Return to the starting position and lift your left leg up for a couple of seconds.
• Return to starting position.
• Do three sets of 45 seconds on each side.

Day 21. "Crouching Panther", second option

• Get on all fours.
• With your back straight, raise your knees a few centimeters from the floor.
• Move your right leg and right arm to the right a few centimeters at the same time.
• Then move the left side.
• Move sideways for 75 seconds.
• Take three sets.

Day 22. Circular side plank

• Stand on a low side plank on your right elbow.
• Place your left hand behind your head. Lower your hip down two times.
• Lift your left leg two times. Rotate the body so that the left elbow touches the right palm.
• Repeat two times.
• Do three sets for each side.

Day 23. Triceps Twist Dips

• Get the bar high.
• Tighten your buttocks, pull your navel towards your spine.
• Bring your elbows forward a little.
• Slowly lower yourself so that your shoulders are in line with your elbows, hold for a couple of seconds and return to the starting position.
• Keeping balance, raise your left hand up and turn into a high bar on your right hand, hold for a couple of seconds and return to the starting position.
• Do three sets of 8-10 reps for each side.

Day 24. Low Sliding Bar

• Stand on a low plank with your feet on something slippery (like a piece of paper).
• Keeping your back straight, move your body forward, hold for a couple of seconds.
• Move your body back, hold for a couple of seconds.
• Repeat sliding back and forth for 60 seconds.
• Take three sets.

Day 25. Plank with a twist and a leg lift

• Stand on the high side plank on your right hand.
• Turn around and take your left hand under your body.
• Lift your left leg, hold for a couple of seconds.
• Return to starting position.
• Do three sets of 60 seconds on each side.

Day 26. "Mountaineer"

• Get on a low plank with your feet on something slippery.
• Keeping your back straight, take eight steps forward on your elbows.
• Take eight steps back on your elbows.
• Do three sets of 60 seconds.

Day 27 High Side Plank Twist

• Stand in a high side plank on your right straight arm, place your left hand behind your head.
• Pull your left knee and left elbow towards each other, return to the starting position.
• Raise your left leg, touch the floor in front of your right foot, then behind your right foot and return to the starting position.
• Do three sets of 60 seconds on each side.

Day 28. High Plank with Knee Pull Up

• Get into a high plank with your feet on something slippery.
• Pull your left knee towards your chest.
• Hold your left knee close to your chest and at the same time pull your right knee towards your chest for 45 seconds.
• Continuing to keep your left knee at your chest, gently return your right leg to its original position.
• Do three sets for each side.

Day 29. Sliding circular plank

• Get into a high plank with your feet on something slippery.
• Take four steps forward with your hands.
• Spread your legs to the sides (without taking off the floor) five times.
• Take four steps with your hands back.
• Continue driving for 60 seconds.

Day 30. Crouching Tiger

• Stand on a high plank with your arms slightly wider than your shoulders.
• Tighten your stomach. Bend your arms at a 90 degree angle.
• Bend your knees and straighten your arms, raising your pelvis and stretching your back.
• Bring your body forward, straightening your legs and arching your back.
• Return to starting position.
• Do three sets of 10-12 reps.