So why are planks so great? Each move shifts from your center of gravity and forces the muscles in the abdominal, arms, back, and glutes to stabilize in the body. Trainers Stacey Lei Krauss who is the creator of a plank infused cardio fitness program called the Willpower Method, which contains different type of variations of the standard plank position. To start, all you need is a clear space on the ground. Complete the whole cycle three time every week, take 30 seconds between each exercise to roll your wrist and shoulders and you’ll get stronger muscles and you’ll be toned. Perform 10 to 15 reps of each exercise.
Plank Row and Kickback
Start in a plank position. Grab a dumbbell, bend your torso and bring your elbows up. Exhale as you kick your arms back and then slowly return to the starting position. Pause, then reverse the movement to return to start. That’s one rep. Complete all reps, then switch sides and repeat.
Plank with Front Raise
Start in a plank position with your right hand on a dumbbell. Extend your right arm straight out in front to shoulder height, keeping your hips parallel to the floor. Lower slowly back to start. That’s one rep. Do all reps, then switch sides and repeat
Rotating T Extension
Begin in standard plank position.With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position.
Start with a plank position. Move your right knee to your chest and kick it out to one side. Repeat this with your left knee. 30-60 seconds repetition will be perfect.