Planks are one of the best ways to tone your abdominal muscles and strengthen your entire body. Once you’ve mastered holding a perfect plank, you can challenge yourself a bit more with one of these new variations.
Watch the video above to learn five plank variations including:
- Running Man Plank
- Bird Dog Plank
- Uneven Plank
- Hamstring Curl Plank
- Wide Stance Plank
Then keep the challenge going by trying five more plank upgrades:
Flipped Wrist Plank
I love this plank for stretching out tight wrists and shoulders. Come in to a regular plank then flip both hands around so the fingers face the toes and the inner elbows face forward (try this on all fours at first if it’s too intense on the wrists or just do one hand at a time). Hold for 30 to 60 seconds.
Toe Lock Plank
Come into a plank then rest your right foot on top of your left by taking the space between your big and second toe of your right foot and clipping it around your left Achilles heel. Pull back with your heels as much as you can to engage your core even more. Hold 30 seconds then switch sides and hold another 30 seconds.
From plank bring your left heel up on your right inner thigh (like a yoga tree pose or ballet passé) turning your left knee open to the side. Hold for 30 seconds the switch legs. Bonus: Extra toning and tightening for your butt!
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