4 Plank Variations For A Strong Core.


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.



Ball Plank

Preparation

Start in a plank position with both hands placed on top of the ball and your shoulders lined up over top of your wrists.

Movement

Maintain a flat back, a neutral spine while continuing to breathe.

Hold plank for recommended amount of time.

Side Plank With Rotation

Preparation

In a left-side plank position, brace your abs and reach your right hand toward the ceiling.

Movement

Slowly tuck your right arm under your body and twist forward until your torso is almost parallel  to the floor.

Return to side plank. Repeat.