Ab-sessed.
Planks are an isometric exercise used to strengthen your whole abdominal wall- transverse and rectus abdominals. Planks are typically performed either on your elbows and toes (low plank), palms and toes (high plank), or in a side lying position on your elbow and side of your foot to target your obliques (transverse abdominals). Try any of those variations listed above for about 30-60 seconds and when that feels comfortable for you, really challenge yourself and mix up your plank with a few of these advanced variations. I know the clock always seems to tick tremendously slow making your plank hold seem like an eternity has passed but I promise as your abs are burning magic is happening.
High plank with reach
Start off in a high plank position- shoulders, elbows, and wrists are stacked in one straight line, your feet are about hip distance apart and your tippy toes are digging into the floor. Engage your quads, glutes, and core, from the side your body should form a diagonal line. Repeat for 30 seconds.
Bear plank with shoulder taps
Start off in a table top/ or quadruped position (on all fours). Shoulders, elbows, and wrists are stacked in one straight line. Your knees are stacked right below your hips, and your tippy toes are on the floor. Lift up your knees about 2-3 inches off the floor, engage your core and tap your opposite shoulder with your hand. Try not to let your butt pike up to the sky or let your hips swivel like a windshield wiper. Repeat for 30 seconds.
Side plank with oblique crunch
Stack your left elbow and shoulder together in one straight line, make sure to keep your shoulder down and away from your ear. Stack your feet (as shown, most advanced positioning) or stagger your feet (slightly easier) by placing the inside of your right foot out further away from you, whichever stance is more comfortable for you today. Extend your right arm up creating a half of a “T” with your body, get a feel for the balance and swoop your right arm down and touch the opposite side of your yoga mat. Repeat for 30 seconds then switch sides.
Forearm plank with hip dips
Start off in a low plank position with your shoulders and elbows stacked, your palms may be flat on the floor or you can clasp them together. Glue your feet together and engage your quads, core, and glutes. Think about making a “rainbow” with your hips as your dip your left hip down to the floor then gently arch up and bring your right hip down to the floor. Repeat for 30 seconds.