Today’s workout move focuses on the core muscles. The core muscles extend from your upper abdomen to your hip flexors and are vital for balance and posture. Planks are a great exercise tool to build a strong abdominal and core. Grab a mat and try these 5 plank exercises.
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.
Alternating plank hip dips
- Start in standard plank position. While holding your body strong in plank, drop your right hip to touch the floor, if allowed. Return to standard plank then drop your left hip to touch the floor.
- Alternate dips until you get to 10 or beyond.
Plank to elbow touch
- 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.
Plank with leg lift
- 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.
