If there\u2019s one variation of the plank you need to try \u2013 it\u2019s this one. That\u2019s why it\u2019s first up. Lol.<\/p>\n
Yes, it\u2019s a basic move. However most people have never tried it and this will seriously kick your butt.<\/p>\n
Once you get into plank position, you\u2019re aiming for total body tension.<\/p>\n
Here are the key coaching points:
\n– pull your elbows into your back pockets
\n– squeeze your glutes and brace your abs
\n– engage your quads, by imagining your pulling your knee cap to your hip socket
\n\u2026 now do all this at the same time.<\/p>\n
And hold it for 30 seconds.<\/p>\n
See. It\u2019s fun.<\/p>\n
You\u2019ll be shaking like a leaf.<\/p>\n
Possibly cursing my name, too.<\/p>\n
That\u2019s all normal. \ud83d\ude09<\/p>\n
#2: Cross Over Plank<\/span><\/a><\/span><\/strong><\/h3>\nLooks simple. But don\u2019t be fooled.<\/p>\n
It\u2019s hard.<\/p>\n
Engage your glutes before you add in the side kick \u2013 that way, you\u2019ll increase the time under tension and boost your calorie burn.<\/p>\n
Please be conservative with your reps the first time you try this exercise. Take your time ok\u2026Do 6-10 on each leg, for 2-3 sets. Rest for as long as necessary so your form stays solid.<\/p>\n
#3: Superman Planks<\/a><\/strong><\/h3>\nBrace your core and squeeze your glutes at the same time. (see the recurring theme here?). OK good, you got it! Next..<\/p>\n
Now, take both arms off the ground at the same time\u2026<\/p>\n
\u2026Just kidding.<\/p>\n
Don\u2019t try that unless you want to break your face. And that\u2019s not something I recommend. \ud83d\ude09<\/p>\n
Extend one arm out in a straight line, keeping your body aligned and braced the entire time. Alternate arms. Try 6-10 reps on each arm, for 2-3 sets. Again good form trumps speed, so focus on quality movement and do less reps if necessary.<\/p>\n
#4: Rotating Planks<\/span><\/a><\/span><\/h3>\nI love this exercise! It\u2019s super effective for integrating your core, glutes and obliques so you can move efficiently and burn more calories in your workouts.<\/p>\n
Here\u2019s how it works:<\/p>\n
Start in plank position. Rotate your hips, shoulders, and feet while raising your right arm so that you shift your weight onto your left hand. As you rotate, straighten your right arm up towards the ceiling. Rotate your body and arm back into the starting plank position. Repeat the rotating motion on the other side.<\/p>\n
Go back and forth for 8-10 reps on each side.<\/p>\n
Tip: as you rotate up into the T-position, squeeze your glutes and obliques tight to resist momentum. Now that\u2019s how you build a strong core!<\/p>\n
#5: Cross Spider Plank<\/h3>\n
Think spiderman plank meets cross body mountain climber\u2026 And boom\u2026 this 1-2 combo is a major ab burner! Seriously.<\/p>\n
Tip: Make sure you keep your working foot off the ground ok\u2026<\/p>\n
Why? You increase the muscle time under tension, so you\u2019ll burn more calories and tighten up your rectus abdominis and obliques at the same time.<\/p>\n
Try 8-10 reps on each side and your abs will screaming ouch!<\/p>\n
![\"cross](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2016\/08\/cross-spider-plank.jpg\")
<\/p>\n
#6: Inchworms<\/span><\/a><\/span><\/h3>\nWhile it looks similar to the Walkout, the inchworm exercise is different. The focus of this move is activating and strengthening your deep core muscles, by moving your feet instead of your hands to get yourself into plank posiiotn. So\u2026<\/p>\n
Take slow, small steps. It\u2019s very important. No need to rush.<\/p>\n
If your hamstrings are super tight (like mine, lol), you\u2019ll be limited in your range of motion. So before you attempt this move, foam roll the back of your legs then stretch your hamstrings.<\/p>\n
You\u2019ll also notice your range of motion will improve over time, if you practice and be consistent with it.<\/p>\n
The next progression from here is the Hanging Leg Raise (KV\u2019s favorite).<\/p>\n
#7: Bird Dog Plank<\/span><\/a><\/span><\/strong><\/h3>\nYes, this is advanced.<\/p>\n
(Thanks Captain Obvious\u2026)<\/p>\n
Start in plank position. Then extend your right arm and left leg. At the same time. Key point here is that your hips remain stable and even transition from side to side.<\/p>\n
If you can\u2019t pull this off without your hips tilting\u2026 no dramas! Take it back a notch and work on bird\/dog from a kneeling position. Or you could try raising one leg or one arm at a time. Like the Superman planks (exercise #3)<\/p>\n
Another cool variation? The plank with the alternating toe touch.<\/p>\n
#8: Stir The Pot<\/span><\/a><\/span><\/strong><\/h3>\nNow we\u2019re getting down to the super challenging moves\u2026 \ud83d\ude42<\/p>\n
You ready for it?<\/p>\n
Start in plank position on a stability ball\u2026 brace your abs and squeeze your glutes. Then you\u2019ll simply move your forearms in a circular fashion maintaining a rock solid position the entire time. That means little or no movement in your hips, back or pelvis.<\/p>\n
Widen your stance if you need to. On the other hand, you can narrow your stance if it\u2019s too easy. Aim for 6-8 reps in each direction. Slow and controlled movement please.<\/p>\n
![\"stir](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2016\/08\/stir-the-pot.png\")
<\/p>\n
#9: Plank on Stability Ball with Cross Body Mountain Climber<\/h3>\n
In this variation, you\u2019ll be doing the \u201csupercharged\u201d version of the mountain climber to boost your burn!<\/p>\n
Here\u2019s how to do it:<\/p>\n
Put your elbow on the stability ball and extend your legs behind you in a plank position. Take your right foot off the floor, and slowly drive your right knee up toward your left elbow, then lower it. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 10-15 reps with each leg.<\/p>\n
New to this exercise? Start with your feet wide (just outside hip width). This will give you more stability so you can execute the move correctly.<\/p>\n
![\"\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/SB-mountain-climber.png\")
<\/p>\n
#10: Plank on Stability Ball with Spiderman Climb<\/h3>\n
If you found most of these moves a cinch, then here\u2019s a serious challenge for you.<\/p>\n
You ready? Try this.<\/p>\n
Start in push up position with your toes on the Stability Ball and arms completely straight. (that\u2019s not the challenging part, by the way).<\/p>\n
Here\u2019s where it gets more awesomer\u2026<\/p>\n
Raise your right knee toward your right elbow then return to starting position. Squeeze your obliques hard. Repeat with the left leg, and continue alternating until you’ve done 8-10 reps with each leg.<\/p>\n
Yep, it\u2019s a hardcore exercise (pun intended!). But again, you\u2019ll be working your upper body at the same time to sculpt your shoulders and arms. #bonus<\/p>\n
There you have it.<\/p>\n
The best plank variations to get you flat, sexy abs and a rock solid core in half the time.<\/p>\n
If you want shrink your waistline and strengthen your abs with simple 9 minute bodyweight workouts you can do anywhere, then check this out:<\/p>\n
Brace your core and squeeze your glutes at the same time. (see the recurring theme here?). OK good, you got it! Next..<\/p>\n
Now, take both arms off the ground at the same time\u2026<\/p>\n
\u2026Just kidding.<\/p>\n
Don\u2019t try that unless you want to break your face. And that\u2019s not something I recommend. \ud83d\ude09<\/p>\n
Extend one arm out in a straight line, keeping your body aligned and braced the entire time. Alternate arms. Try 6-10 reps on each arm, for 2-3 sets. Again good form trumps speed, so focus on quality movement and do less reps if necessary.<\/p>\n
#4: Rotating Planks<\/span><\/a><\/span><\/h3>\nI love this exercise! It\u2019s super effective for integrating your core, glutes and obliques so you can move efficiently and burn more calories in your workouts.<\/p>\n
Here\u2019s how it works:<\/p>\n
Start in plank position. Rotate your hips, shoulders, and feet while raising your right arm so that you shift your weight onto your left hand. As you rotate, straighten your right arm up towards the ceiling. Rotate your body and arm back into the starting plank position. Repeat the rotating motion on the other side.<\/p>\n
Go back and forth for 8-10 reps on each side.<\/p>\n
Tip: as you rotate up into the T-position, squeeze your glutes and obliques tight to resist momentum. Now that\u2019s how you build a strong core!<\/p>\n
#5: Cross Spider Plank<\/h3>\n
Think spiderman plank meets cross body mountain climber\u2026 And boom\u2026 this 1-2 combo is a major ab burner! Seriously.<\/p>\n
Tip: Make sure you keep your working foot off the ground ok\u2026<\/p>\n
Why? You increase the muscle time under tension, so you\u2019ll burn more calories and tighten up your rectus abdominis and obliques at the same time.<\/p>\n
Try 8-10 reps on each side and your abs will screaming ouch!<\/p>\n
<\/p>\n
#6: Inchworms<\/span><\/a><\/span><\/h3>\nWhile it looks similar to the Walkout, the inchworm exercise is different. The focus of this move is activating and strengthening your deep core muscles, by moving your feet instead of your hands to get yourself into plank posiiotn. So\u2026<\/p>\n
Take slow, small steps. It\u2019s very important. No need to rush.<\/p>\n
If your hamstrings are super tight (like mine, lol), you\u2019ll be limited in your range of motion. So before you attempt this move, foam roll the back of your legs then stretch your hamstrings.<\/p>\n
You\u2019ll also notice your range of motion will improve over time, if you practice and be consistent with it.<\/p>\n
The next progression from here is the Hanging Leg Raise (KV\u2019s favorite).<\/p>\n
#7: Bird Dog Plank<\/span><\/a><\/span><\/strong><\/h3>\nYes, this is advanced.<\/p>\n
(Thanks Captain Obvious\u2026)<\/p>\n
Start in plank position. Then extend your right arm and left leg. At the same time. Key point here is that your hips remain stable and even transition from side to side.<\/p>\n
If you can\u2019t pull this off without your hips tilting\u2026 no dramas! Take it back a notch and work on bird\/dog from a kneeling position. Or you could try raising one leg or one arm at a time. Like the Superman planks (exercise #3)<\/p>\n
Another cool variation? The plank with the alternating toe touch.<\/p>\n
#8: Stir The Pot<\/span><\/a><\/span><\/strong><\/h3>\nNow we\u2019re getting down to the super challenging moves\u2026 \ud83d\ude42<\/p>\n
You ready for it?<\/p>\n
Start in plank position on a stability ball\u2026 brace your abs and squeeze your glutes. Then you\u2019ll simply move your forearms in a circular fashion maintaining a rock solid position the entire time. That means little or no movement in your hips, back or pelvis.<\/p>\n
Widen your stance if you need to. On the other hand, you can narrow your stance if it\u2019s too easy. Aim for 6-8 reps in each direction. Slow and controlled movement please.<\/p>\n
<\/p>\n
#9: Plank on Stability Ball with Cross Body Mountain Climber<\/h3>\n
In this variation, you\u2019ll be doing the \u201csupercharged\u201d version of the mountain climber to boost your burn!<\/p>\n
Here\u2019s how to do it:<\/p>\n
Put your elbow on the stability ball and extend your legs behind you in a plank position. Take your right foot off the floor, and slowly drive your right knee up toward your left elbow, then lower it. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 10-15 reps with each leg.<\/p>\n
New to this exercise? Start with your feet wide (just outside hip width). This will give you more stability so you can execute the move correctly.<\/p>\n
<\/p>\n
#10: Plank on Stability Ball with Spiderman Climb<\/h3>\n
If you found most of these moves a cinch, then here\u2019s a serious challenge for you.<\/p>\n
You ready? Try this.<\/p>\n
Start in push up position with your toes on the Stability Ball and arms completely straight. (that\u2019s not the challenging part, by the way).<\/p>\n
Here\u2019s where it gets more awesomer\u2026<\/p>\n
Raise your right knee toward your right elbow then return to starting position. Squeeze your obliques hard. Repeat with the left leg, and continue alternating until you’ve done 8-10 reps with each leg.<\/p>\n
Yep, it\u2019s a hardcore exercise (pun intended!). But again, you\u2019ll be working your upper body at the same time to sculpt your shoulders and arms. #bonus<\/p>\n
There you have it.<\/p>\n
The best plank variations to get you flat, sexy abs and a rock solid core in half the time.<\/p>\n
If you want shrink your waistline and strengthen your abs with simple 9 minute bodyweight workouts you can do anywhere, then check this out:<\/p>\n
![\"cross](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/plank-hardstyle.png\")
<\/p>\nWhile it looks similar to the Walkout, the inchworm exercise is different. The focus of this move is activating and strengthening your deep core muscles, by moving your feet instead of your hands to get yourself into plank posiiotn. So\u2026<\/p>\n
Take slow, small steps. It\u2019s very important. No need to rush.<\/p>\n
If your hamstrings are super tight (like mine, lol), you\u2019ll be limited in your range of motion. So before you attempt this move, foam roll the back of your legs then stretch your hamstrings.<\/p>\n
You\u2019ll also notice your range of motion will improve over time, if you practice and be consistent with it.<\/p>\n
The next progression from here is the Hanging Leg Raise (KV\u2019s favorite).<\/p>\n
#7: Bird Dog Plank<\/span><\/a><\/span><\/strong><\/h3>\nYes, this is advanced.<\/p>\n
(Thanks Captain Obvious\u2026)<\/p>\n
Start in plank position. Then extend your right arm and left leg. At the same time. Key point here is that your hips remain stable and even transition from side to side.<\/p>\n
If you can\u2019t pull this off without your hips tilting\u2026 no dramas! Take it back a notch and work on bird\/dog from a kneeling position. Or you could try raising one leg or one arm at a time. Like the Superman planks (exercise #3)<\/p>\n
Another cool variation? The plank with the alternating toe touch.<\/p>\n
#8: Stir The Pot<\/span><\/a><\/span><\/strong><\/h3>\nNow we\u2019re getting down to the super challenging moves\u2026 \ud83d\ude42<\/p>\n
You ready for it?<\/p>\n
Start in plank position on a stability ball\u2026 brace your abs and squeeze your glutes. Then you\u2019ll simply move your forearms in a circular fashion maintaining a rock solid position the entire time. That means little or no movement in your hips, back or pelvis.<\/p>\n
Widen your stance if you need to. On the other hand, you can narrow your stance if it\u2019s too easy. Aim for 6-8 reps in each direction. Slow and controlled movement please.<\/p>\n
<\/p>\n
#9: Plank on Stability Ball with Cross Body Mountain Climber<\/h3>\n
In this variation, you\u2019ll be doing the \u201csupercharged\u201d version of the mountain climber to boost your burn!<\/p>\n
Here\u2019s how to do it:<\/p>\n
Put your elbow on the stability ball and extend your legs behind you in a plank position. Take your right foot off the floor, and slowly drive your right knee up toward your left elbow, then lower it. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 10-15 reps with each leg.<\/p>\n
New to this exercise? Start with your feet wide (just outside hip width). This will give you more stability so you can execute the move correctly.<\/p>\n
<\/p>\n
#10: Plank on Stability Ball with Spiderman Climb<\/h3>\n
If you found most of these moves a cinch, then here\u2019s a serious challenge for you.<\/p>\n
You ready? Try this.<\/p>\n
Start in push up position with your toes on the Stability Ball and arms completely straight. (that\u2019s not the challenging part, by the way).<\/p>\n
Here\u2019s where it gets more awesomer\u2026<\/p>\n
Raise your right knee toward your right elbow then return to starting position. Squeeze your obliques hard. Repeat with the left leg, and continue alternating until you’ve done 8-10 reps with each leg.<\/p>\n
Yep, it\u2019s a hardcore exercise (pun intended!). But again, you\u2019ll be working your upper body at the same time to sculpt your shoulders and arms. #bonus<\/p>\n
There you have it.<\/p>\n
The best plank variations to get you flat, sexy abs and a rock solid core in half the time.<\/p>\n
If you want shrink your waistline and strengthen your abs with simple 9 minute bodyweight workouts you can do anywhere, then check this out:<\/p>\n
Now we\u2019re getting down to the super challenging moves\u2026 \ud83d\ude42<\/p>\n
You ready for it?<\/p>\n
Start in plank position on a stability ball\u2026 brace your abs and squeeze your glutes. Then you\u2019ll simply move your forearms in a circular fashion maintaining a rock solid position the entire time. That means little or no movement in your hips, back or pelvis.<\/p>\n
Widen your stance if you need to. On the other hand, you can narrow your stance if it\u2019s too easy. Aim for 6-8 reps in each direction. Slow and controlled movement please.<\/p>\n
<\/p>\n
#9: Plank on Stability Ball with Cross Body Mountain Climber<\/h3>\n
In this variation, you\u2019ll be doing the \u201csupercharged\u201d version of the mountain climber to boost your burn!<\/p>\n
Here\u2019s how to do it:<\/p>\n
Put your elbow on the stability ball and extend your legs behind you in a plank position. Take your right foot off the floor, and slowly drive your right knee up toward your left elbow, then lower it. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 10-15 reps with each leg.<\/p>\n
New to this exercise? Start with your feet wide (just outside hip width). This will give you more stability so you can execute the move correctly.<\/p>\n
<\/p>\n
#10: Plank on Stability Ball with Spiderman Climb<\/h3>\n
If you found most of these moves a cinch, then here\u2019s a serious challenge for you.<\/p>\n
You ready? Try this.<\/p>\n
Start in push up position with your toes on the Stability Ball and arms completely straight. (that\u2019s not the challenging part, by the way).<\/p>\n
Here\u2019s where it gets more awesomer\u2026<\/p>\n
Raise your right knee toward your right elbow then return to starting position. Squeeze your obliques hard. Repeat with the left leg, and continue alternating until you’ve done 8-10 reps with each leg.<\/p>\n
Yep, it\u2019s a hardcore exercise (pun intended!). But again, you\u2019ll be working your upper body at the same time to sculpt your shoulders and arms. #bonus<\/p>\n
There you have it.<\/p>\n
The best plank variations to get you flat, sexy abs and a rock solid core in half the time.<\/p>\n
If you want shrink your waistline and strengthen your abs with simple 9 minute bodyweight workouts you can do anywhere, then check this out:<\/p>\n