Planks are simple yet efficient exercise moves. Even a basic plank can be surprisingly challenging. By holding the position, you’re engaging your arms, glutes, back, shoulders, and especially your abs. Planking is one of the best ways to strengthen your core.
In addition to being incredibly efficient, the plank is also versatile. You can find dozens of plank variations online, from beginner to advanced levels. With a few modifications, you can target different muscles, including the upper and lower abs and the obliques.
This workout takes the plank to a whole new level by combining six moves that will help you power up your core.
Equipment Needed: yoga mat, interval timer (Gymboss is a free app download)
What to Do: Hold each plank for 30 seconds. Rest 10 seconds between each pose. If performing a plank on opposite sides, don’t rest in between each side. Rest 1 minute in between rounds. Perform this workout 3 times a week on non-consecutive days for a tighter core.
Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds
1. Low Plank
2. Side Plank with Reach Through Twist (Left side then right side)
3. High-to-Low Plank
4. Plank Hip Dips
5. Plank Jacks
6. Side Plank w/ Hip Dips (Right side then left side)
Side Plank with Reach Through Twist
Plank Hip Dips
Side Plank w/Hip Dips
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