It is quite likely that you are already familiar with, and love , the power of planking. But after numerous repetitive workouts, planking is no longer as challenging or exciting as it once was. If you are looking to add a little more work into your planking workout, check out these 7 moves that will give you abs of steel.
First of all, here is how to properly do a plank: Start to get in the position you would take to do a pushup, but instead, bend your elbows and allow your weight to rest on your forearms, as opposed to on your hands. Your body should easily form a straight line right from your shoulders down to your ankles. Contract the abs to stabilize the position.
Plank into Pushup
Get into the main plank position (1). Press your upper body into the top pushup position by straightening each arm one at a time (2). Pause for several seconds. (3). Reverse the extension movement and return back to your elbows. That is 1 full rep. Aim to start with ten and increase the amount as you become able.
Plank-Style Jumping Jacks
Start in the main plank position (1). Without rotating the upper body, jump out your feet to the sides of your body, as if you were completing a jumping jack. (2). Quickly bring your feet back to the starting position. Start with 2 sets of 10.
Plank with an Arm Extension
Start in the main plank position (1). Raise up your left arm and straighten. Hold the arm so that it is parallel to your body (2). Lower the arm back to the starting position, then change to the right arm and repeat. 2 sets of 10, one on each side, is a good starting point.
Begin in the main plank position (1). Rotate onto your right side into a side plank (2). Hold for at least 10 seconds, then rotate the other direction into a left side plank, and hold for at least another 10 seconds (3). Return to main plank position and repeat for 2 sets of 10.
Side Plank and Rotate
Begin by placing your body into a side plank position. Start with your left arm raised straight above you in a straight line with the floor (1). Reach underneath and behind your torso section with your left hand, keeping your core stabilized and braced (2). Lift the arm back up into the starting position. Switch sides and repeat for 2 sets of 10.
Planking Froggy Tucks
Begin in a pushup position, keeping the body straight from your ankles to your shoulders (1). Bring your left foot forward, and place it as close to your left hand as you can.(2). Make sure not to allow the hips to rise or sag. Return the leg back to the starting pushup position, and repeat with the right leg. Each leg done once is one rep. Start with 10 and increase as you become more advanced.
A Ball, a bench, and a plank
Place your forearms on an exercise ball and place your feet on a sturdy bench. Your body should be in a straight line from your ankles to your shoulders. Stabilize your core by contracting the ab muscles. Gradually work yourself up to being able to hold this position for 60 seconds.