Plank Variations
There are other demanding variations of this plain plank that will challenge your balance as well. Once you're in the plain plank position, slowly lift one arm and the opposite leg off the ground, high up in the air, parallel with the ground, and reach straight forward with the hand and far back with the foot. Hold the top position for one second, gently put the limbs down and switch sides. Alternate for at least one minute.
Again, if your wrists hurt, go down on your elbows after you cannot handle the discomfort anymore, but keep working on prolonging the time that you can do the hand-plank.
Another variation is to bend your right leg and try to reach your knee forward toward the left elbow and touch it. Keep your entire leg in the air. Don't drag your foot on the ground. Hold this position for one second and squeeze and feel all the muscles in your core. Then slowly return to the plain plank and switch sides. Alternate this way for at least one minute.
An alternative to this knee-to-elbow plank is touching the knee to the same side elbow from the outside, keeping the lower leg and foot up in the air. Hold the touch position while squeezing all the core muscles. Alternate with control and grace.
The plank is a great simple exercise that can be challenging at first. When you embrace the plank and learn how to love it, you'll begin to see how your tennis game will benefit from your new, stronger core.
If you want to get lean abs on a top of it, make sure that you eat a healthy diet full of vegetables, fruits and natural (not processed), healthy foods. Eat lighter, and you will see changes especially fast.
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