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Progression Guide for the Star Plank Exercise From Beginner to Pro

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If you’re looking to elevate your core workout game, the star plank is your next challenge! Not only does this dynamic exercise add some spice to your routine, but it also helps build impressive core strength and stability.

Whether you’re a fitness novice or a seasoned pro, mastering the star plank can take your physical prowess to new heights. Get ready to embark on a journey that will transform your core training with this comprehensive progression guide for the star plank exercise from beginner to pro!

Beginner Level: Side Plank

Start with the side plank if you have never done the star plank before. Lay on your side with your legs spread out and your arm under your shoulder. To make a straight line from your head to your feet, lift your hips.

You can hold for 30 seconds or as long as you can without getting out of shape. Then, switch sides. Spread out your feet instead of stacking them for more support.

Intermediate Level: Star Plank with Knee Tuck

Do the star plank or straight arm plank with a knee tuck after you’re good at the side plank. It’s a great step towards the full star plank, and it makes the move less stable. To begin, do a side plank with your arms high and your legs spread out.

Keep your foot off the ground and bring your top knee to your chest. Hold for a few seconds, and then put your leg back out to the side.

Do 10 to 12 reps on each side. For a tougher tuck, try putting your arm and knee together.

Advanced Level: Full Star Plank

Do the full star plank now. This is a real test of your core strength, balance, and control. As you begin, stack your legs and raise one arm towards the ceiling. Lift your upper leg and arm slowly, making a star shape with your body.

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Hold for 5 to 10 seconds, then let go and do it again on the other side. To make it harder, do a hip dip while keeping the star plank. This means lowering your hips to the ground and then lifting them back up.

Pro Level: Dynamic Star Plank

For those looking for an extra challenge, you can take the star plank to a whole new level with dynamic movements. Begin in a full star plank position on your side, slowly lower your hips towards the ground, and then raise them back up in a controlled motion.

Repeat for 8-10 reps before switching to the other side. You can hold up to a 2-minute plank or as long as you can without getting out of shape. To make this exercise even more challenging, you can also add in a rotation by bringing your top arm under your body and then raising it back up towards the ceiling.

Regularly practicing the star plank can significantly enhance your core stability, functional strength, and balance, making everyday activities easier and more efficient. To truly achieve these results, it’s essential to know the benefits of planking daily and consistently incorporate it into your workout regimen for optimal gains.

Achieve Mastery: Progression Guide for the Star Plank Exercise From Beginner to Pro

Congratulations! By following this progression guide for the star plank exercise from beginner to pro, you are now equipped with the tools and techniques to transform your core training and elevate your fitness level.

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Remember, consistency and proper form are key to mastering each level. Stay dedicated, challenge yourself, and watch your core strength soar to new heights!

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