Plank Part Two:
Are you ready for additional plank options to work balance and gain control
thru the torso as well as challenging your full body!? If so check out the below
moves, they will definitely have you feeling the burn all over again. Mix and
match as you see fit and share your favorite combination below!
With love & fitness,
Plank With Lateral Arm Reach
Start in an extended arm plank position (shoulders stacked over palms, legs
Keeping torso stable, slowly reach left arm out to the side. Hold this position
for five seconds. (*To add intensity hover opposite leg at the same time;
Option to lower thighs down on ground for support, especially if feel tension in
hips or low back).
Return arm back to extended arm plank position. Keep a neutral spine and
engaged core. Avoid rounding or twisting thru the spine.
Repeat this same motion on the other side, extending right arm to the side,
hold for five seconds. This counts as one rep.
Do 3 sets of 6 to 8 reps on each side.
Elbow Side Plank
Start out in an elbow/forearm plank position, legs extended.
Make a fist with your right hand, rotate it to your left elbow.
Then, rotate onto the outer edge of right foot, feet stacked and flexed.
Modified, inside knee can rest down on ground or top foot can step forward for
Extend top arm straight up towards sky.
Hold 20-30 seconds, and work your way up to one minute. Remembering to
breathe the entire time.
Repeat on the other side. Perform 2-3 times on each side.
Elbow Side Plank w/Leg Lift
Set up for right side elbow plank (see above).
Keeping spine lengthened and core engaged, lift left leg up just higher than
your top hip. Then, slowly lower back down to your bottom leg. Repeat 12-15
Complete exercise on left side.
Do 3 sets of 8-12 repetitions on each side.
Elbow Side Plank With a Twist
Make your way into a right side elbow plank, with feet stacked one on top of
Place left palm behind your head, inhale to prepare.
Exhale, drive your navel to your spine. As you do so, rotate your left ribcage
toward the floor.
Slowly return to starting position, repeat 8-12 times, and then switch sides.
Complete 3 sets on each side.
Elbow Side Plank Crunch
Begin in a left side elbow plank with your right hand behind your head.
Keeping torso stable and waist lifted, lift your right leg up toward your shoulder
to lightly tap your right elbow (bending at your knee).
Lengthen your right leg back to the starting position to complete one rep.
Complete 8-12 reps then switch sides. Repeat each side 2 additional times to
complete 3 sets.
If needed, inside knee can rest down on ground or top foot can step forward
for additional support.
One Legged Plank
Begin in an extended arm plank position (shoulders stacked over palms, legs
Lift right leg up and hold 5 seconds. Lower down. Lift left leg up and hold 5 seconds.
Complete 8-12 leg lifts on each side. Repeat 2 additional times to complete 3 sets.