Want a strong core? Skip the old school sit ups and try one of these plank variations.
Standard plank
- Start on the floor on your hands and knees. Place your hands directly below shoulders. Spread your fingers to support your body weight. Extend your legs out so you’re balancing on your toes.
- Hold your body firm in a line from the top of your head to your heels. Focus on engaging your core by keeping it tight. Don’t sag the hips.
- Hold plank for 30 seconds and build up to 1 minute or beyond.
Side plank
- Start in standard plank. While putting your weight into your right hand, begin to lean your body onto your right side.
- Imagine you’re between two parallel glass windows. Hold your body centered and in a straight line, being mindful not to drop the hips. Lift your left arm up toward the sky. Repeat on the other side.
Reverse plank
- Sit on the floor with legs extended and hands planted on either side of your hips. Point your fingers toward your feet. Lift your hips high. Balance on your hands evenly. Hold your body in a straight line, engaging your core and keeping the hips lifted as you hold.
- Stay in plank for 30 seconds and build up to 1 minute or beyond.
Single-leg plank
- Start in standard plank position. While holding the body strong in plank, raise one leg up behind you. Hold the leg up for 2-3 seconds, then alternate on the other side.
- Continue alternating for 30 seconds or beyond.
Alternating knee-to-elbow plank
- Start in standard plank position. While holding the body strong in plank, raise your right knee up to touch your right elbow. Alternate on the other side.
- Continue alternating for 30 seconds or beyond.
