Plank Variations

Forearm plank

Forearm Plank

 

 

 

  • Lie face down on the floor.
  • Bend your elbows so your forearms are on the floor and supporting your upper body. At the same time,  tuck your toes under so the balls of your feet are supporting your lower body.
  • Keep your body in a straight line by looking down at your hands and tightening your abdominals.
  • Hold for as long as possible while maintaining proper form. Be sure to keep your body in a straight line and not letting your hips raise.

Plank walk-ups

Plank Walk-Ups

 

 

 

  • Get in forearm plank position as described above.
  • While keeping your body in a straight line (not letting your hips sag or raise), place your left hand on the floor, then your right to bring your body up to a push-up position.
  • Lower yourself back to your forearms one arm at a time and repeat.

Rocking Plank

Forearm Plank

  • Get in forearm plank position at described above.
  • While keeping your body in a straight line (not letting your hips sag or raise), use your toes to rock your body forward and then backward.
  • Continue for as long as you can while maintaining proper form.

Plank with Leg lift

Plank with Leg Lift

 

 

 

  • Get in forearm plank position at described above.
  • While keeping your body in a straight line (not letting your hips sag or raise), lift your right foot off the floor and hold for as long as you can while maintaining proper form.
  • Lower your right foot back to the floor and repeat with the left foot.

Spiderman plank (Knee-to-elbow)

Spiderman Plank

 

 

 

  • Get in forearm plank position at described above.
  • While keeping your body in a straight line (not letting your hips sag or raise), bring your right knee to your right elbow.
  • Hold for one second, return to start position and repeat with the left leg.
  • Continue alternating legs for as long as you can while maintaining proper form.

CROSS BODY FULL PLANK

Cross Body Full Plank

  • Get in in forearm plank position as described above.
  • While keeping your body in a straight line (not letting your hips sag or raise), place your left hand on the floor, then your right hand to bring your body up to a push-up position.
  • Bring your right knee up to meet your left elbow while keeping your body in a straight line.
  • Tighten your abdominals and return your right leg back to starting position. Repeat with left knee to right elbow.
  • Continue alternating legs until exercise is complete.

Side plank

Side Plank

 

 

 

  • Lie on the floor on your left side with your legs fully extended.
  • Prop your body off the ground so your body weight is on your left forearm and side of your foot. Make sure your elbow is directly under your shoulder.
  • Raise your hips until your body forms a straight line.
  • Tighten your abdominals and hold the position for as long as you can while maintaining proper form and not letting your hips sag.
  • Roll over and complete on right side.

Side Plank with Elbow twist

Side Plank

  • Get into left side plank position as described above.
  • Raise your right arm until it is fully extended and reaching towards the sky. This is start position.
  • With keeping your right arm straight and your body in a straight line (not letting your hips sag), bring your right arm across and under your body until your hand passes underneath you.
  • Return to start position and repeat. When completed, roll over and complete on the right side.

Side plank with Hip dip

Side Plank

  • Get into left side plank position as described above.
  • Place right hand on right hip with your elbow bent.
  • While tightening your abdominals, dip your hips to the floor and then immediately raise them up past neutral.
  • Continue dips as many times as you can while maintaining proper form.

 

 

photos courtesy of WORKOUTLABS.COM
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