I used to dread the plank position. It’s hard, it’s boring, and quite annoying at times. But if you mix it up the way I’ve been doing you can learn to love it like I have!
Why? First of all it can be a total body workout. Arms, abs, legs, you name it…plank variations have it. Another benefit is you can do these exercises right at home! If you follow Catwalk and Cuisine you know I love home workouts. With a toddler running around it’s hard to find time to go to the gym, and you can get a killer workout in in just 15-20 minutes right in your own living room. Workouts don’t have to be 45 minutes or more to give you the benefits your body craves!
Lets begin and first start off talking about proper plank position. Keep your back straight and in line with your legs. Don’t keep your hips too high or sink them down too low. Shoulders over your hands, legs straight and keep your feet about shoulder width apart. Great job! Now lets head into the variations.
Arm reaches. Do your best to keep your body still and stable while you reach one arm forward and bring it back into plank. Reach the opposite arm forward and bring it back into plank. Use that core! This will help you stay steady while you shift your weight on your arms. Keep alternating arms and do this for at least 1 minute.
Plank jacks. These will get that heart rate up for sure! Stay in a stable plank position as you jump your feet out to a slightly wider stance than your shoulders and back in together. Go as fast as you can to get that cardio in! I will usually try and do these for a solid minute before I take a break.
Side plank arm curls. Start in a side plank position. Reach your non-weight bearing arm to the sky and then curl it under your body, twisting your torso only slightly. Bring your arm back up again and repeat. Keep your core stable and work those sides! Complete 30 seconds on each side.
Side knee plank. Start in a plank position and bring one knee up to your side while still keeping a solid plank. Bring it back to the starting position and repeat on the opposite side. Work those sides! Alternate sides for 1 minute. Up your game by turning it into a yoga pushup and do a pushup every time you bring your knee to your side.
Plank kickbacks. Start in a plank position and draw one knee to your chest, then kick it back and up, squeezing that tush, and repeat. Complete 1 minute on each side.
Completed the cycle? Repeat 2 more times!
I could go on and on with more variations because I love these modifications! How do you use your plank? Happy Fitness Friday, everyone!
Until next time,