Crank up your core workout - 6 Plank Variations to Challenge You

plank-workout-variations

Having a strong core is more than just looking good in your bathing suit. Feeling strong and stabilized translates to every other exercise including weight lifting, running and spots.

These plank variations are great for increasing core strength while toning up the shoulders when you're ready to take your practice to the next level. Make sure you can already complete a 1 minute regular plank before moving on to these options. 

Plank Shoulder Taps

plank shoulder tap
Begin in a plank position on the hands. Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Continue alternating hands keeping hips and shoulders square to the ground. Repeat for 20 total reps.

Plank Up and Downs

plank up and downs
Begin in a plank position on forearms, keeping your core engaged, push up onto one hand, and then the other so you are in a plank position on both hands. Lower back down to elbows one at a time. Alternate raising arms for a total of 10.

Side Plank to Knee Crunch

side plank knee
Lying on your side, raise up into a side plank on your forearm. Raise the top leg into the air, and top arm straight up. Bring top knee to your elbow, keeping the core stable and return to start. Do 10 reps and switch sides.

Plank Jacks

plank jack
For an additional cardio challenge, begin holding a plank position on the hands, while keeping the core engaged, hop the feet out to the sides of your mat, and back to complete one rep. Continue for 30 seconds, making sure to your pelvis steady and hips level without raising the booty to the ceiling.

Spiderman Plank

spiderman plank
Start in a plank position on hands, lifting right foot off the floor, pull right knee into towards right armpit and hold. Return to start and repeat on other side. Repeat for 10 on each side. Make sure to go slow on this one to really feel it!

Plank March

plank march
Once in plank position, on either hands or forearms, keeping leg straight, slowly raise one leg off the ground and hold for 5 seconds, slowly return to start. Continue alternating legs for 10 reps on each leg.

Can you make it through all these exercises? Let us know if you're up for the challenge!

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