Scoop your left arm underneath your body, rotating just your shoulders toward the floor. Extend left arm back up, re-stacking shoulders and repeat. Adding a dumbbell to your plank will fire up your abs, while also strengthening your back at least with this variation! Start in a straight arm plank with each hand holding a dumbbell.
Shoulders still go directly over wrists, feet slightly wider than hip-width apart. Pivot on your feet as you pull right arm up and overhead, bending elbow and rotating to the right. Dumbbell should line up with shoulder at the top, forming a T shape with arms. Pause, then slowly rotate back toward floor, coming back onto toes and placing dumbbell back on the ground, shoulders over wrists. Adding a ball to your plank means your core shows up even more to keep you steady on an unsteady surface.
Place your shins and tops of your feet on a stability ball with your hands on the ground in plank position, shoulders directly over wrists. Engage your core, squeeze your butt muscles, and slightly tuck your pelvis forward to maintain a straight line from shoulders to heels. The key to keeping your abs working during this move: maintain strong posture by pressing into the ball with your forearms, squeezing your butt, and engaging your legs.
Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. Roll ball forward to extend legs and form a forearm plank position on the ball, toes tucked.
Your shoulders should stack directly over elbows, chest lifted off the ball, and neck in line with spine. Brace your abs and slightly tuck pelvis forward. Make small circles to the right with forearms, as if stirring a pot.
Keep hips steady. Go for 20 to 30 seconds in each direction. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. Save Pin More. Start Slideshow. They'll work more than just your core. Credit: Nick Lawhon. This is what most people consider a standard plank.
Straight-arm plank. This plank looks like the top of a push-up and requires shoulder stabilization, too. In this video, learn how to work out your back and shoulders by doing a modified plank. The dolphin plank is easier to do than a traditional plank because you can use your forearms for balance, which takes the pressure off of your wrist joints.
See the next workout moveSee the full workout for sleek, sexy arms. Credit: Andrew Macpherson. Not your usual crunch or side plank—but a blend of the two. Plank knee tap. Credit: David Heisler. This exercise works both the rectus abdominus six-pack and transverse abdominus those muscles that wrap around your torso like a corset. Start in a forearm plank, feet hip-width apart, elbows shoulder-width apart and directly under shoulders. Form straight line from shoulders to heels.
Tilt pelvis forward slightly, keeping hips steady, and bend both knees toward floor. Pause for a few seconds, then straigthen legs again, pressing through heels. Repeat for 30 to 60 seconds or reps. Caterpillar plank. Twisting knee plank. Consider this a slow mountain climber, with a few extra twists literally. Resistance band plank. Credit: Christine Blackburne. One-legged plank. A solid first step in challenging your balance, this plank exericise takes added core strength.
Plank with elbow lift. Credit: Sam Robles. Get your back involved in the plank action while upping the ante on your stability challenge! Alison Sweeney shows you a total-body move that places extra emphasis on your core in this video.
Remember to switch sides! The movement may be tricky to master at first, but it will engage your entire core while also improving your balance. This simple twist on the classic plank pose looks easy to maneuver, but it will have you sore the next day! Now that you know how to plank, get ready for some killer abs! A stronger core will increase your athletic performance and everyday abilities.
Want a strong core, back, legs, and glutes? Try these 14 plank variations to make planks less painful or boring to do. Looking to get your midsection swimsuit-ready? These five moves will tighten up your core and boost your confidence. Sustainable fashion involves producing clothing in an ethical and environmentally conscious way. See the sustainable clothing brands our expert…. Many people wonder whether it's OK to work out while they're sick.
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See the manual treadmills that our expert…. How many calories burned depends on your weight and how long you hold the plank. Typically, a pound individual will burn about 3 to 4 calories a minute holding a plank. Planks are great for building core strength and stability, which helps improve balance and coordination during everyday activities. A strong core can also support you during other forms of athletic or physical activity and can even help protect your lower back from injury.
Incorporate this move and similar ones into one of these popular workouts:. Get exercise tips to make your workouts less work and more fun. Progression of core stability exercises based on the extent of muscle activity. Am J Phys Med Rehabil. Acute effects of core stability exercises on balance control.
Acta Bioeng Biomech. Bushman B PhD. Complete Guide to Fitness and Health 2nd Edition. American College of Sports Medicine. Human Kinetics. Core training exercise selection during pregnancy. Strength Condition J. Core strength training for patients with chronic low back pain. J Phys Ther Sci. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit.
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