Fitness tip: 5 plank variations for a strong core

strong core Plank is an excellent exercise to strengthen your core because there is no movement in it but it activates most core muscles like rectus abdominis, internal and external obliques and transversus abdominis. It is also good for people suffering from back injuries where they can't flex their back muscles and elderly people who have limited flexibility and joint instability. Aminder Singh, an International Fitness Coach, says that one of the important things to remember while doing a plank is to keep your spine neutral. Here are some variations you must practise to strengthen your core.Basic plank The basic plank--Always begin with the basic plank. Start with a 30-second hold and then gradually increase it by 15 seconds. Once you can hold the plank for 60 seconds, you can start practising the second level plank. The basic plank not just works on the core muscles but also on the ) anterior deltoid muscles (shoulder muscle) and gastronimious (calf muscle) and the rectus femoris muscle (thigh muscle).Second level plank The second level plank helps to strengthen triceps and shoulder joints apart from the core and thigh muscles. The stability becomes more challenging in this form of the plank, as a result, it becomes a great exercise for the shoulder muscle stability.Stability ball plank The stability ball plank-- This is the third progression of plank where you have to balance your body on an unstable surface like a stability ball. In this variation, your upper body is balanced on the stability ball and your feet are on the floor. Balancing in this plank becomes very difficult as the ball can move in either direction. This plank works on the lattisimus dorsi, triceps, core, hip flexors and thigh muscles.side plank Side plank is an intense variation of the plank that primarily targets your shoulders, core and abductor muscles. It not only requires a lot of strength as you need to balance your body on one hand but it also needs a great deal of stability in shoulder joints to perform this plank. The muscles involved in this plank are abductors, core muscles, legs muscles and shoulder muscles.TRX plank TRX plank is a super intense plank in which all the muscles experience a lot of tension as the body is suspended from ropes that are highly unstable. All the muscles work optimally to maintain the stability and the spine has to be kept neutral in this plank. The muscles involved in this plank are lattismus dorsi, rectus femoris, core muscles, hip flexors and deltoid muscles.