These plank variations are awesome for anyone. Bring feet together to touch, then jump feet out to sides, as if doing a jumping jack with your lower body. After Her Mom’s Cancer Diagnosis, This Writer Changed Her Whole Life to Help—Here’s How That’s Affecting Her Finances. Dip hips down and pull your butt back between your hands (B). check out BuzzFeed's 4 Weeks To 5K Challenge. Good form is the most important thing here, both for getting the most out of the moves and for minimizing chance of injury. Lower chest and head in front of hands, then lift hips back to start. The seal-walk plank sounds adorable, but it’s anything but. Being in full plank but this time place both hands on either side of a stability ball, forming a straight line from head to heels. One step above a forearm plank is the classic straight arm plank, where your hands are stacked under your shoulders as you hold your body in a straight line from your head to your feet. Your information has been successfully processed! Lift dumbbell up to shoulder height with your left hand, elbow out to side (A), then punch in front of you, knuckles facing ceiling and biceps near left ear (B). Lie on right side, hips and legs stacked, right forearm on floor. Continue for one minute. Read our Privacy Policy and Terms and Conditions. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. In a push-up position, raise one arm so that it's parallel to the floor. Get into full plank, with hands on either side of a medicine ball and toes at the center of a Bosu (ball side down to make it harder, ball side up to make it easier). This is your start. Begin on all fours. Then lift hips while pressing into palms to extend legs forward while lifting hips. Like reverse planks, floating planks work both the front and back of your body, blasting your core from a 360-degree angle. Repeat for one minute. Hold one minute. Lie facedown on floor, legs extended. To do it, put sliders or hand towels under your feet and get into a straight-arm plank. • Engage your glutes and abs as you do each movement. Raise your left leg to hip height or just above hip height. Press ball from left hand to right then back to left. Without shifting your weight, lightly tap your left shoulder with your right hand. Clothing and sneakers (Supernova Tank, Ultra Tight, and Ultraboost X sneakers) provided by Adidas and available at adidas.com. You’ll be feeling it all over—not just your core. Lie on left side, hips and legs stacked. Bend knees slightly and jump feet to the outside of your hands, coming into a deep squat. Hold for one minute. Jump feet back together, keeping upper body as still as possible. 5 Resistance Band Leg Workouts That’ll Burn Out Your Lower Body in 30 Minutes or Less, 9 Simple Ways to Transform a Hectic Bedroom Into a Calming Sleep Oasis. Continue for one minute. Lift hips, forming straight line from head to heels. This is the first time we’ve seen this plank variation, but we love it! Bring your left knee to just outside your left elbow and hold it for 1-2 seconds. If holding a basic plank is too difficult, try lowering your knees to the … Draw knees into chest, contracting abs; straighten legs back to start. • Start out by doing each plank for 30 seconds, but you can increase or decrease that depending on your skill level. For other exercise challenges, try the ‘Pilates burpee’—the move that may go down in history as the hardest core exercise ever. Very few core workouts are complete without adding at least one or two plank variations into the routine. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. “Planks offer a safe, challenging, and effective way to train both the core and many other muscles, including the shoulders, pectorals, biceps, triceps, glutes, quads, hamstrings, and more,” says Jennifer DeCurtins, a personal trainer, CrossFit coach, and yoga teacher based in Charlotte, NC. To add some core-burn to your regular workout, pick any three of these plank variations and do all three, resting for a minute between each one. As you’re holding the plank, your body must stay in a straight line. Begin in full plank position. Muscleandfitness.com is part of American Media, Inc. Place hands on floor next to body, directly under shoulders, fingers facing butt. Extend right arm above shoulder. Return to start and repeat. Repeat for 30 seconds, then switch the lead arm. Lower to forearm plank position on one side, then the other. Hold for 30 seconds. Being in a full plank, hands on floor under shoulders holding light-to-medium dumbbells. Hold for 30 seconds; switch legs and repeat. Repeat for one minute. Place forearms on floor, with elbows directly under shoulders. Thanks to Katie Dubrovenskaya of New York Health and Racquet Club for directing the shoot and to Shannon Rosenberg for modeling. Another variation to your side plank exercise, this one requires extra rotation from your upper body. Continue for 30 seconds; switch sides and repeat. This time drawing right knee toward left triceps. In a push-up position, raise one arm so that it's parallel to the floor and perpendicular to your torso. This three-month plan can help you move toward your ab goals. Continue for 30 seconds; switch sides and repeat. We hold major institutions accountable and expose wrongdoing. While a traditional plank targets the front of your body, this version targets the back of your body too, making it even harder. Bring right elbow to floor under shoulder, then left elbow to floor (so you’re now in a forearm plank). Press firmly through right hand, keeping hips and shoulders square to floor. California residents can opt out of "sales" of personal data. Jennifer DeCurtins, author of Ultimate Plank Fitness, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Mediterranean Diet May Boost Heart Health, More Screen Time Linked to Poor Eating Habits, Physical Exercise Might Strengthen Memory, Northern Chill Announces Olympia Water Supply Program, Northern Chill Gives Back to America’s Heroes, The Rock to Produce a Phil Heath Documentary, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, HIIT 100s: Carve Up a Chiseled Physique in 6 Weeks, 30 Exercises That Should Be in Your Routine. Slide feet out to wider than shoulder distance, then back toward each other. Pressing into palms and feet, lift hips, forming a straight line from shoulders to feet. Fitness & Health Network. Place left hand on floor under left shoulder. Begin in full plank, hands on floor under shoulders. Sign up here! Side plank. Lift right arm forward to shoulder height; at the same time, lift leg to hip height, keeping hips square to floor. Then, walk your arms forward as your legs slide behind you. Return to the start position and repeat. (To make it easier, bring stability ball closer to knees and thighs.) Share on Pinterest. Obsessed with travel? Do a different plank each day for the next month and you’ll not only notice a difference in how you move, but also amplify the rest of your routine—and you’ll never be at a loss for a full-body workout again. Don't say we never gave you anything. Get it daily. Continue for one minute. - Maintain a neutral neck and straight back; your body should be in a straight line from the top of your head to your heels. Start in a push-up position. Hold 30 seconds; switch sides. Being in a full plank position, hand on floor under shoulders, holding light-to-medium dumbbells. Keep feet wider than shoulder-width apart to help maintain support. Hold this position for 30 seconds. Lift left foot, bending left knee 90° at hip height, foot flexed so heel faces ceiling. Return to start and repeat for 30 seconds; switch sides.
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