3Low Plank
Compared with the standard plant, this exercise focuses more on the biceps. To start, stay in a traditional plank pose with elbows next to the body, hands under the elbows, and core engaged. Bend both elbows and roll forward on the toes until the arms are in a 90-degree angle. The body should be aligned and the elbows should touch the rib cage slightly. Stay in this position for 30 seconds and then return to the high plank position. Try this 1 to 2 times. [4]
High-to-Low Plank
The high-to-low plank is another active form of the standard plank. You need to move during this exercise, which can increase the upper-body strength, improve heart health, target core muscles, as well as help with stability and balance. Start with a high plank position (similar to a push-up) with the whole body straight and tightened core. Next, lower the left arm until the forearm touches the ground (similar to a low plank). Do the same with the right arm. Reverse the above steps and return to the initial position. Try to do 2 sets of 30 seconds. [5]
