Do These 3 Easy Plank Exercises to Keep Your Core Strong

Add these to your workout to stay strong where it matters most.
Avatar:
Author:
Publish date:
Social count:
45
Add these to your workout to stay strong where it matters most.

There are endless possibilities and variations of the good-old plank to work into your daily exercise regime. Here are 3 super easy variations that will keep your core muscles strong. Remember to keep your core fired by pulling your belly button in towards your spine throughout the exercise. Now get to work!

fitness, plank exercises

Set Up: Start in a classic plank position—stomach facing the floor, toes pushing off the floor—your legs, knees, spine, neck, and head should be straight and in-line. Rest your forearms flat on the floor.

The Burn:

1. Resting your forearms flat on the floor, engage your core, and lift your hips.  Be sure to keep everything straight and in line, that includes your behind! Hold your initial plank position for 3-5 secs.

2. Keeping as balanced as you can begin to transition into a push-up position. Lift your left forearm off the floor, pressing into your left hand with a straight arm. Follow with your right forearm, until both arms are straight and pressing into your hands in a push-up position.

3. Keeping you arms straight, hold your lifted push-up position. Be sure to keep your spine straight and in-line with your head, bottom tucked in, and core engaged. Hold for 3-5 secs in lifted push-up position.

Allow your right arm to bend and drop back down on your right forearm. Follow with your left arm. Hold for 3-5 secs and repeat. You can either work for endurance—holding your low plank position and high push up position for 30secs to a minute—or reps— pushing for quantity of switches between plank and push-up positions.

fitness, plank exercises

Set Up: Turn to your right side, rest your right forearms flat on the floor, directly under your right shoulder. Stretch both legs straight-out below you with your knees and toes pointed to the side—your legs, knees, spine, neck, and head should be straight and in-line.

The Burn:

1. Lift your hips, pressing your weight into your right forearm and engaging your core.

2. Drop your hip down to the floor, lightly touching your hip to the floor.

You can either work for endurance—holding your lifted side plank position for 30-60 secs on each side—or for reps—lowering and lifting your hips in reps of 10-15 on each side.

fitness, plank exercises

Set Up: Assume classic side plank position. Turn to your right side, rest your right forearms flat on the floor, directly under your right shoulder. Stretch both legs straight-out below you with your knees and toes pointed to the side—your legs, knees, spine, neck, and head should be straight and in-line.

The Burn:

1. Lift your hips, pressing your weight into your right forearm and engaging your core.

2. Slowly lift your top leg off of your bottom leg. Raise it until it's parallel with your top hip bone. Keep it controlled and your toe pointed straight forward.

Slowly lower your top leg down until your top foot meets your bottom foot. Repeat for 10-12 repetitions on each side.