The Plank is one of the best exercises for working the core muscles but making the static Plank functional by incorporating other body parts will make it a more full body exercise. You can move either your hips, arms or legs while trying to stabilise the rest of the body.
Here is the static plank position now lets make it functional
Plank With Hip Flexion and Extension
Get into standard plank position, hands directly beneath shoulders. Without bending elbows, lower hips towards ground, then drive hips upwards toward the ceiling, so that your head points downwards, forming an upside-down V with your body. Hold and return back to start position.
Plank With Left and Right Lateral Flexion
In standard plank position, keep hands and head stationary and back flat, resting on your toes, as you drive hips from left to right...(the wiggle!)
Plank With Hip Rotation
In standard plank position, rotate your shoulders and torso, rolling from your toes onto the sides of your feet, in order to bring hips down towards floor, from left to right and back.
Plank With Leg Abduction and Adduction
In standard plank position, keeping back flat and head and hands stationary and right leg elevated, drive hips from left to right, crossing right leg over left and back, keeping right foot flexed. Repeat with opposite leg.
Plank With Arm Flexion and Extension
Get into standard plank position, hands directly beneath shoulders, and lift right hand off ground. Lower hips towards ground, driving extended right arm forward, then drive hips upwards towards ceiling and drive extended right arm directly behind you, so that feet are flat and head points downwards, forming an upside-down V with your body. Change arms.
Plank With Arm Abduction and Adduction
Get into standard plank position, hands directly beneath shoulders. Drive hips from left to right as you simultaneously drive right hand from hip to above your head in a semicircle. Think of the arm motion you make during a jumping jack. Changes arms.
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