7 Ways to Make Planks Harder
You probably already know and love the core-tightening power of the plank. But after countless sweaty holds, the honeymoon phase does fade. Need to spice things up? Just try these seven variations of the move straight
MAIN MOVE: PLANK
First, here’s how to do a plank: Begin on all fours, with hands directly under shoulders, knees and feet hip-distance apart and fingers spread out. If you’re a beginner, rest on your forearms instead. (This also applies to all subsequent exercises.)
PLANK TO PUSHUP
Start in plank position with hands shoulder-width.
Keeping core tight and glutes engaged, place right elbow on ground, then left elbow on ground. Then place right hand under right shoulder, and left hand under left shoulder. Repeat with left side first
PLANK JUMPING JACKS
Start in plank position, feet together.
Keeping core tight, hop feet apart and back together.
PLANK WITH ARM EXTENSION
Start in plank position (a). Raise and straighten your right arm, and hold it so that it’s parallel to the rest of your body (b). Lower to the starting position, then raise your other arm and repeat.
Rolling plank begins in a typical plank position, but you’ll then rotate to one side into a side plank and hold for ten seconds, then switch to the other in order to tone your obliques as well.
SIDE PLANK AND ROTATE
Start in a forearm plank position and make sure your elbows are aligned below the shoulders and arms parallel to the body at a shoulder-width distance. Clasp your hands together and engage your inner thighs for an extra workout. Raise your hips so your body forms a line from head to heels. Lower your hips to either side, starting with the left side then on the right side as well.
PLANKING FROG TUCKS
Starting position: Place your hands on the ground and get into a push up position, make sure your arms are shoulder width apart. Bring one foot under your hips. It doesn’t matter which leg you start with, bring the extended led to your hips and extend your other leg, perform this on each foot this is one rep.
SWISS BALL PLANK WITH FEET ON BENCH
Place your forearms on a Swiss ball and your feet on a bench. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched. Work up to holding this position for 60 seconds.