7 PLANK VARIATIONS TO WHITTLE YOUR WAIST
Planks work all muscle groups in your core (plus help strengthen your entire body) and you can pretty much do them ANYWHERE (gym, home, hotel, airport, restaurant, etc). We've introduced a few different types of planks in our plank challenges and we even have a daily Plank Challenge as part of our workout plans. Below are the descriptions so you can get planking!
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1. STANDARD PLANK
Get into a push-up position but stay on your forearms. Pull your abs in while keeping your back straight. Hold this position for the desired amount of time.
Tip: Make sure your back is straight and your bottom does not stick up too far in the air!
See the picture below for more information and visit this post on how to plank!
2. SIDE PLANK
Similar to a standard plank but you will be holding the standard plank on both sides. Get into a standard plank position and then turn to the left or right. Hold your abs in to really engage your core. After holding for the desired about of time switch sides.
3. KNEE TO ELBOW PLANK
Get into a push-up position. You will basically be "crunching" on each side while bringing your knee up to your elbow.
Tip: Keep your chest and bottom-up. Don't let your back round or your shoulders slump forward.
4. MOVING PLANK (UP, UP, DOWN, DOWN PLANK OR LOW PLANK TO HIGH PLANK)
This one is a tough one! Start in a standard plank position. Push up and extend your arm with your right side and then your left side. Once you are in the plank position with your arms fully extended, lower back down on your forearms starting with your right arm and then your left arm. Continue for the desired amount of reps.
Tip: You need to swap the hands you start with each time. You could also think about this as a low plank to high plank or up, up, down, down plank.
5. PLANK SIDE WALK
Get into push-up position. Cross your right hand over your left hand and move your left foot to the left.
Tip: Your hands will come together as your feet move apart.
The following two planks are cardio planks to try!
6. MOUNTAIN CLIMBERS
Get into a push-up position and stay there. When you are ready to begin, bring each knee up to your chest quickly (like you are sprinting) but stay on your hands. Move quickly.
7. PLANK JACKS
Get into a push-up position. Jump your feet out like you are doing a jumping jack. Lightly land on your toes then return to starting position. Move quickly.46