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Think you’ve mastered the plank? Then test yourself by doing this variation

Published on:10 April 2021, 11:31am IST
If you think you can hold your plank, you have to try out this variation aimed at toning up the belly and sides.
Nikita Bhardwaj
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This pose is easy and quick to do! Image courtesy: Shutterstock
Plank is a master move that helps build strong abdominal muscles, increase stamina and strengthen the whole body. Image courtesy: Namrata Purohit/InstagramTone up your abs with this plank variation! Image courtesy: Shutterstock
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You probably already know about the power of planks! So, we’ve brought you a plank challenge. Frankly, this one doesn’t have a name yet but you can call it a compound plank because it is a mix of the basic forearm plank and single-leg raise plank. So, are you ready for the challenge?

First, let’s talk about how to do it

So, this plank is divided into 4 poses:

  • Forearm plank
  • Single-leg raise plank (with left leg up)
  • Single-leg raise plank (with right leg up)
  • Forearm plank

You have to perform all 4 poses consecutively without getting out of the plank position. There will be tangible benefits only if you complete the entire cycle. 

plank
Are you ready for this ultimate plank challenge? Image courtesy: Shutterstock
Here’s how long you need to hold each pose
  • Forearm plank

    Beginners: 10 seconds hold
    Intermediate: 30 seconds hold
    Advanced: 1-minute hold 
  • Single-leg raise plank (with left leg up)

    Beginners: 10 seconds hold
    Intermediate: 15 seconds hold
    Advanced: 30 seconds hold 
  • Single-leg raise plank (with right leg up)

    Beginners: 10 seconds hold
    Intermediate: 15 seconds hold
    Advanced: 30 seconds hold 
  • Forearm plank

    Beginners: 10 seconds hold
    Intermediate: 30 seconds hold
    Advanced: 1-minute hold

Basically, this plank variation is for 40 seconds for the beginners, one minute 30 seconds for the people who are at the intermediate level, and 3 minutes for those who exercise regularly.

plank
Flex your core for better results. Image courtesy: Shutterstock

Now you know how to perform this plank variation but do you know that 5 reps of it will ensure that your abs and obliques stay toned? This mix is a powerful one. 

Here’s how this plank works on your belly fat:

1. The first forearm plank helps in building contraction in the core area – which means your abs, obliques, and lower back.

2. When you lift up your leg to do a single-leg hold, the oblique of that particular side gets engaged and takes you a step closer to toning up your sides.

3. When you get back into the forearm hold, that’s when the real magic happens! It is called the magic of fat burning. Your body is able to reach the maximum level of contraction and your entire core is actively engaged.

4. Keep in mind that you’ll have to do this for at least a month to tone up your belly.

So, ladies, think you can take this challenge? Trust us, you won’t regret it.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.