Top 30 Day : 30 Plank Exercises To Shock Your Core {And Body}


30 Amazing Plank Exercises To Improve Your Love Of Planks

1. Elbow Plank (“Classic Plank”)

Forearm Plank
The classic move and where you should start your planking journey.

  • Make sure to keep your tush down and head in a neutral or looking slightly forward position. Don’t drop the head to look down at your toes.
  • Keep the shoulders directly over the elbows or a little bit forward. But not behind as this drives your butt into the sky.
  • Squeeze the butt and thighs together to engage the muscles.
  • Breath!
  • Now hold it for as long as possible!





2. Top Of Push-up Plank

Hand Plank

  • Just like the plank above, but have arms pressed to extension as if getting ready to do a push-ups.
  • Hands stay directly under shoulders.
  • For many, this is an easier variation to start with due to the slight incline of the body.

3. Side Plank

Side Plank

  • Rotate the body and like standard plank, keep the elbow directly under the body.
  • Pull the hips up towards the sky.
  • Have the top arm placed either on hip or extended up.

4. Plank Jacks

Plank Jax

  • Start in the classic plank position.
  • Feet start together, then jump them a little wider than shoulder width apart and jump back to start.

5. Spidermans

Spiderwoman Plank

  • Start at the top of push-up position.
  • With the foot flexed, bring the right knee towards the right elbow.
  • Leg is bent to 90-degrees with the hip rotating the foot out, away from the body.
  • While the leg is moving up, look back towards it to really feel the core work.
  • Repeat with the left side.

6. Plank Up-Downs (“Hell Raisers”) 

Plank Up Downs

  • Start in the classic position and lift the right arm up, place the hand where your elbow was (right under the shoulder) and push up to the top of a push-up.
  • Lower back down, one elbow at a time and repeat with the other hand being the “lead” arm.

7. Side Plank Toe Touches

Side Plank Toe Touch

  • This is an amazing balance move. It will also work the core and shoulders.
  • Start in elbow side plank and the hand right under your shoulder.
  • The top foot remains straight and kicks out and up while your top arm reaches to touch your toes.
  • Return to start and repeat until set is over. Then, move to the other side.

8. Side Plank Knee To Elbow

Plank Knee to Elbow

  • Similar to above as far as starting position.
  • The top arm is place with hand on your head and elbow going towards the sky.
  • The top leg bends up towards the elbow.

9. Tom Cruise Plank (Mission Impossible Style)

Tom Cruise

  • Start in the top of a push-up position.
  • Slowly widen your hands and feet as wide as possible.
  • Lower your body down towards the ground so it’s just hovering.
  • Hold it.

10. Plank Walks

 

Plank Walks

  • Start in push-up position and take a step to the side by moving both your hand and your leg.
  • Then move the other side to return to push-up position.
  • Repeat so you move down the floor.
  • Concentrate on keeping the butt down as it’s easy to let it climb up.

11. Plank Rows (Renegade Rows)

Renegade Rows

  • Get in a push-up plank with dumbbells.
  • Keep the core tight as you row the weight up to the outside of your chest, elbow being pulled straight up.

12. Plank Lateral Jumps

Lateral Plank Jumps

  • Start on elbows or top of a push-up (what’s best for you)
  • Squeeze legs together and jump feet from side to side.
  • If you have a stepper, you can use it to jump over.

13. Plank Thrusters

Plank Thrusters

  • Push-up start position.
  • Keep your shoulders in line above hands.
  • Jump your feet forward between your hands and back out to a tight plank.

14. 1-Legged Plank

One Leg Plank

  • From the classic plank, lift one leg off the ground.
  • Hold for a count and lower to repeat on the other side.

15. 1-Arm Plank

One Arm Plank

  • From the classic plank, lift one arm off the ground.
  • Have it extended along side of the body.

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