Looking to improve your core routine , to make it even more challenging? We all want that, but few of us are willing to pay the price for endless sit ups. Luckily, there is an alternative that is both effective and more dynamic: plyometric plates .
The principle of plyometric plates is simple. You take the variants of traditional planks and add some movement to them, to tone those sleeping muscles of the abdomen. This is usually done by mixing the planks with other familiar exercises. The result is a great cocktail, where you work all the areas of your core, in addition to gaining aerobic capacity and strength in general.
If you are willing to climb the challenge, join us to discover the following 3 plyometric plates.
3 plyometric planks to strengthen the core
To present these exercises to you in a more dynamic way, we have arranged them as a routine. The goal will be to perform each variation of the plank for 30 seconds, at high intensity, and then rest for 10 seconds before moving on to the next exercise. Once you have successfully done all three exercises, you can rest for 30 seconds, then start over and do 2 more laps.
1. Planks with jump
- Start in a high plank position (arms fully extended), with your back straight, your abdomen in tension, and your feet hip-width apart.
- Keeping your arms and upper body in place, jump forward with your feet and land on them as if you wanted to touch your elbows with your knees.
- Jump back to the starting position and repeat. Remember to always keep your abdomen in tension.
2. Iron Jack with tuck jump
- Begin in a high plank position, with your feet hip-width apart.
- Keeping your hands in place, perform a jump with your feet opening them in the air, so that you land keeping a separation between them greater than the width of your hips.
- Reverse the movement you made, to return to the starting position.
- Jump with your feet again, this time to bring your knees closer to your elbows, as in the previous exercise.
- From the position you are in, perform a tuck jump: you jump in place as high as you can, raising your knees until they reach your chest.
- Land gently, and reverse the movement you made until you return back to the starting position.
- Repeat the entire exercise from the beginning.
3. Diagonal thrust squat
- Begin standing with your feet hip-width apart.
- Lower until you place your hands on the ground, with the separation that you use to make a traditional plank.
- Using your supportive hands, jump by bringing your feet together backward and diagonally to your right side.
- Reverse the entire movement, until you return to the starting position.
- Repeat the entire exercise again as many times as you can, alternating sides each time.
Reference
- Creveling, M. 3 Plyometric Planks You Need to Try ASAP. For Dailyburn. [Revised February 2018].
