5 Plank Variations To Seriously Sculpt Your Abs
Hi babe! Who’s up for a lil ab challenge today?! We’ve got one of the best moves out there to test that core strength: the plank!
The plank is one of our fave ab exercises for so many reasons. For starters, it offers 360 degrees of core work, strengthening your deep abdominals, obliques (along the side of the body), and the muscles that protect your spine. Translation: better posture, improved stability, AND a seriously sculpted midsection!
In addition to your core, planks also work your shoulders as they fight to keep you upright. Plus, they torch your entire lower body if you do ‘em right! Just make sure you’re activating your legs to maintain a super strong straight line from head to toe.
To test your plank power and set your core on fire, try the complete Plank Challenge workout in your Tone It Up app! Our girl Chyna shows you how to add some major creativity to the move! And, for a few quick ways to level up your basic plank, check out the variations below! Let us know how it goes #TIUPlankChallenge! Can’t wait to see you bring the heat, babe!
5 Plank Variations to Turn Up the Heat
Remember to keep your body in one straight line from shoulders to heels during each plank variation. Don’t let the hips drop too low or pop up high, keep pulling the belly button up toward the spine, and line your shoulders up right over the wrists! Do each exercise below for 30 seconds, limiting breaks in between. Need more fire? Do it 2-3 times!
Plank Shoulder Taps
Sculpts your core, shoulders, and arms!
Begin in a high plank position, shoulders over wrists, creating a straight line from head to heels. Make sure your feet are about hip-width apart ~ wider if you need more support. Tap your right hand to your left shoulder. Then place your hand back down. Tap your left hand to your right shoulder. Then place your hand back down. Continue alternating. Try to keep your hips as steady as possible by squeezing your abs and glutes.
Do 30 seconds.
Plank Kick Throughs
Sculpts your core, legs, and shoulders!
Begin in a high plank position, shoulders over wrists, creating a straight line from head to heels. Kick your right foot underneath your body and reach your left arm straight up toward the ceiling. Your hips and shoulders should stack as your body faces the left side. Step the leg back to plank and place your left hand back down. Now kick your left foot underneath your body and reach your right arm straight up toward the ceiling, stacking shoulders and hips. Then return to plank. Continue alternating sides.
Do 30 seconds.
Side Plank Hip Dips
Sculpts your core (especially those obliques) and shoulders!
Start lying on your right side, right forearm on the ground and shoulders and hips stacked. Press your right forearm into the floor and lift your hips up toward the ceiling. Hold the side plank for a second, then lower your hips about an inch toward the ground. Then lift them back up and repeat the dip.
Do 30 seconds, then switch sides.
Sculpts your core and arms!
Begin in a high plank position, shoulders over wrists, creating a straight line from head to heels. Make sure to start with your hands shoulder-width apart and feet hip-width apart. Step your right arm and right leg to the right, and then follow it with the left arm and left leg so you hit a regular plank position again. Take two more steps to the right. Then repeat by stepping three times to the left.
Do 30 seconds, back and forth.
Sculpts your entire body!
Begin standing. Bend forward at the waist and place your hands on the floor. Walk them out so you reach a plank position. Pause for a second, then walk your hands back to your feet, lift your hips, and roll back up to stand. Repeat.