11 Ways to Get Stronger Without Lifting Weights

You are probably familiar with the plank – an exercise in which you take the pose of a street bench. At the same time, at first glance it seems that there is nothing complicated in it. You hold on to your arms as if you are going to push out, but you do not push out. What is so difficult about it? This question will disappear immediately after you spend at least a minute in this position. Drops of sweat accumulated on the forehead, will give your fatigue. And it will appear because the bar acts simultaneously to strengthen several muscle groups: abs, spinal column muscles, thighs, and buttocks. This is a great exercise for a complex workout that will help you get in shape. But fulfilling the bar for a long time, you will notice that the past minute is not enough for you. Muscles do not get tired, and you finish training dry. In this case, it is reasonable to extend the exercise. But strength will grow, as well as your endurance. As a result, over time, and five minutes in the bar you will be short. Therefore, we advise you to complicate the task and practice several ways of performing this exercise. Due to this, your training will not only be more interesting, but also much more effective. We have prepared for you 11 ways to perform the plank, for each of which we recommend to spend 30 seconds during the workout.

1. Planck on straight arms

In the prone position, support the body in straight arms, resting your hands on the floor (as if you are going to push out). The line from head to toe should be straight and not bend during the whole exercise.

2. Raise your arms to the side

From the usual position of the strap, stretch one arm to the side so that it is parallel to the floor and perpendicular to your torso. Hold this position for two seconds and then return to the starting position. Repeat this exercise, alternately changing hands.

3. Raise hands forward

This exercise is performed in the same way as the previous one, only the arm is pulled not aside, but straight ahead. At the same time, make sure that it is also parallel to the floor.

4. Elbow placket

In the prone position, support your body with your arms bent, resting your elbows on the floor. The line from head to toe should also be straight and not bend during the whole exercise.

5. Move to the side

In the plank position on straight hands, take two steps in one direction, and then two steps in the other. At the same time, rearrange the arms and legs alternately in a cross order (the left hand is the right leg, the right hand is the left leg).

6. Elbow Push

Start this exercise with a plank on straight arms and carefully lower yourself into a stance on your elbows. Then do it in the opposite direction. Keep changing racks throughout the exercise.

7. Spiderman Plank

In the position of the strap on straight arms, bring the left knee to the left elbow and hold it for about two seconds. Return to the starting position and repeat the same with the right foot.

8. Raising legs up in a plank on straight arms.

In the position of the strap on straight arms, lift one leg approximately 30-50 cm from the floor. Hold it for two seconds and return to the starting position. Then do the same with the other leg. Ensure a stable position, keep your back straight and use your buttocks when lifting your legs.

9. Raising legs and arms in plank on straight arms.

In the position of the strap on straight arms, raise your left leg about 30-50 cm from the floor and at the same time raise your right arm. In this case, the hand should be parallel to the ground. Hold for two seconds, and then return to the starting position. Repeat the same with the opposite leg and arm.

10. Raising the legs up in the strap on the elbows

In the position of the strap on the elbows lift one leg about 30-50 cm from the floor. Hold it for two seconds and return to the starting position. Then do the same with the other leg. In this exercise, it is also important to keep your back straight and use your buttocks when lifting your legs.

11. Raising legs and arms with elbow brace

In the position of the strap on the elbows, raise your left leg about 30-50 cm from the floor and at the same time raise your right arm, which should also be parallel to the ground. Hold for two seconds, and then return to the starting position. Repeat the same with the opposite leg and arm.