 |
| One Leg Plank |
Preparation
Start in standard plank position.
Movement
Lift one leg up behind you, keeping your body flat and both the extended and supporting legs straight. Repeat on the other side.
 |
| Plank Dips |
Preparation
From standard plank position,
Movement
Slowly dip both hips to the right side. Go down as far as is comfortable without touching the floor. Lift back up to a plank and repeat on the other side.
 |
| Elbow Plank |
Preparation
Get face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Movement
Contract your abdominals to keep yourself up. Keep your back flat
Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up.
 |
| Two Point Plank |
Preparation
Begin in plank position with your upper body supported by your forearms.
Movement
Lift your left hand and right foot off the floor and hold for a count of one, keeping your
hips and shoulders level.
Return to starting position. This counts as one rep. switch sides with each rep.
 |
| Side Plank |
Preparation
Lie on left side, hips stacked. Place left hand on floor under left shoulder.
Movement
Lift hips, forming straight line from head to heels. Extend right arm above shoulder. Hold 30-60 seconds, switch sides.
 |
| Plank Roll Out |
Preparation
Start in a forearm plank with your arms on a stability ball.
Movement
Push your arms forward to move the ball a few inches away from you. Hold there for several seconds then roll it back in. It’s a very small movement but you’ll feel it in a big way.
 |
| Elbow Plank With Donkey Kick |
Preparation
From elbow plank position.
Movement
Bend your right knee, flex your heel, and press your foot up toward the ceiling without moving your pelvis. Lower the bent leg slightly, and repeat for a total of 15 to 20 repetitions. Then switch sides. Do three sets on each leg.
From elbow plank position.
Movement
Bend your right knee, flex your heel, and press your foot up toward the ceiling without moving your pelvis. Lower the bent leg slightly, and repeat for a total of 15 to 20 repetitions. Then switch sides. Do three sets on each leg.
 |
| Plank Row |
Preparation
Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells.
Movement
With your core tight and your glutes engaged, exhale, stabilising your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
Return the weight to the ground, and repeat the movement on your right side.