Plank Play: A Core Workout
- Editors of FitBump
- Aug 19 2015
- 0 comments
The plank is one of the most basic and beneficial core-strengthening exercises around. So we took a variety of them (standard, side), threw in a few fun elements (downward dog, shoulder and toe taps)—plus a move you might not have done in a long time (hello, crab walks)—and came up with a workout that will make your core strong, stable and ready for anything.
Two rounds: 30 seconds of each exercise.
In/out push-ups: Get into a push-up position with your hands directly under your shoulders. Perform a push-up. At the top of the push-up, move each hand out to the side (about six inches) to a wider position. Perform a push-up. At the top of the push-up, move your hands back to the starting position and repeat. Modification: If regular push-ups are too intense, perform them on your knees or on a wall.
Plank to downward dog with should taps: Get into a plank position with your hands directly under your shoulders. Shift your weight back into downward dog. Hold for a beat. Return to a plank position and tap your left shoulder with your right hand and then your right shoulder with your left hand. Repeat the entire sequence.
Crab walks: Sit on the ground with your hands by your hips and your legs out in front of you. Lift your body off the ground so you are on your hands and feet, your stomach is facing the sky and your hips are high. Walk three full steps forward and three full steps back. Repeat.
Plank with side toe taps: Get into a plank position with your hands directly under your shoulders. Tap your right foot out to the side (about 12 inches) and return to center. Tap your left foot out to the side (about 12 inches) and return to center. Repeat. Make sure to keep your hips stable (no rocking or side-to-side movements) and your body level. Modification: If the plank position is too intense, perform the move with your hands on a bench or on a wall.
Standing oblique crunches: Stand with your feet hip width apart and hands behind your head, fingers laced. As you lift your right leg off the ground with the knee bent, bring your right elbow down to meet your knee, making sure to squeeze your obliques. Return to the starting position. Repeat the movement on the left side.
Side plank: Get into a high plank position with your hands directly under your shoulders. Shift your weight to your left side so your right side is facing up and your right arm in stretched to the sky. (See the photo above.) Make sure to keep your body in a straight line from shoulder to hip to ankle. Modification: If the high side-plank position is too intense, drop down to your knee.As always, check with your health care professional before starting a new workout.
Photo: Charlotte Jenks Lewis