The Ultimate Plank Workout

blog-post_300x250_ultimateplankblog-thumb_160x100_ultimateplankUnless you’ve been living under a rock, you’re probably familiar with planking. Planks are a great way to strengthen your entire body including your core, traps, pecs, shoulders, arms, quads, and glutes. If you’re tired of your standard plank, which involves holding a pushup position, then try these 5 planking workouts to add a little variety.
Before you get started, make sure you have proper technique and postures as demonstrated by California Family Fitness’ Fitness Director, Jason Mathes in The Ultimate Plank Workout for beginners, intermediate, or advanced plankers.

  1. Side Plank: Start in a standard plank position. Lift right arm out to side and stack your feet together as you roll onto your left arm. Keep your body straight from shoulders to feet, right arm extended above you. Hold and return to start position. Switch to opposite side.
  2. Plank with Leg Lift: A modification to your traditional plank, start in planking position. Bend elbows and lower until upper body weight is distributed on forearms. Lift right leg up about 8-10 inches, keeping knee straight. Lower slower to start position and repeat on left leg.
  3. Knee to Elbow Plank: Start in traditional plank position. Bring right knee up to bellow and out towards your right elbow. Lower leg to start position and repeat on left side, bringing left knee up and out towards your left elbow.
  4. Upward Facing Dog. Start on all fours, hands under shoulders and knees under hips. Extend legs behind you, with the tops of your feet touching the ground, toes pointed. Let hips sink towards floor and extend arms , elbows slightly bent until your chest is up and broad. Hold, then lower hips to floor to complete.
  5. Star Side Plank: Similar to traditional side plank, but begin with bent elbow, weight resting on forearm. Stack feet and lift hips off the floor as you roll towards your right, keeping back straight. Extend right arm up and right leg up. Lower back to start keeping elbows bent and supporting upper body. Repeat on opposite side. 

As you work through these movements, remember to keep your breathing steady, core engaged, and neck muscles relaxed. If you have questions on proper form or modifications, our Certified Personal Trainers are here to help!

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