Your Cart is Empty

Carve Out those Six Pack Abs With These Two Moves

February 25, 2015 2 min read

A 2011 study in Medicine & Science in Sports & Exercise showed that elbow planks were more than twice as effective at core and spine activation as traditional crunches.  So, people started planking everywhere.  Pretty soon people were  able to plank for 1, 2, 3, 4 and even 5 minutes.  Our abs have grown accustomed to the idea of planking and have ultimately hit a plateau.  So, what do we do next to continue on  progressing in the abdominal area?  We take it to the next level.  Experts recommend functional movements while planking to help engage the core, stabilize the spine and carve out those six pack abs.  We bodyrockers already are aware of the ultimate sandbag, so let’s utilize it to help flatten out those tummy’s even more. Screen_Shot_2014-10-30_at_8.25.12_PM_1024x1024-2  

Click here to get your sandbag 

Lateral-Drag Plank sandbagdrag
  • Begin with the Ultimate Sandbag just outside your right hand. If you don’t have a sandbag, a heavy dumbbell will also do. Grab side of sandbag or dumbbell with your left hand.
  • Keeping your body in a straight line, slowly grab the outer strap with your opposite hand and drag the sandbag across your body in a  slow sweeping motion.
  • Place your other hand on the floor and repeat with the alternate hand
  • Repeat, alternating, for 30 seconds.
Plank to High Five (the wall, a partner, your dog..etc.) highfive
  • Begin in elbow plank position with your body in a straight line facing a wall, or whatever you will be high fiving
  • Pressing through your toes and keeping tension in your trunk and hips, raise your right hand to perform a high five.
  • Lower your right elbow down and simultaneously lift your left to perform the same motion.
  • Alternate high fives for 30 seconds.
Repeat both of these three times through at the end of your workout as a finisher.  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 136 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.