All About That Plank

Okay - so we all dread planking. I get it. I'm with you. That being said, did you know it's one of the most effective exercises for strengthening and toning your core? Below are some of my favourite (*I use this term lightly) exercises all based on our good friend the plank. What you need:

• bodyweight
• mat

Pike ups: 25 reps [caption id="attachment_64766" align="alignnone" width="300"] Begin in high plank position[/caption] [caption id="attachment_64767" align="alignnone" width="300"] As if there is a string tied to your tailbone lifting upwards, tighten you core and jump forward[/caption] [caption id="attachment_64768" align="alignnone" width="300"] Land in a upside down "V" shape, keeping your back as flat as possible[/caption] [caption id="attachment_64769" align="alignnone" width="300"] Jump back to beginning high plank position[/caption]   Plank Push-ups: 12 reps per arm (24 reps total) [caption id="attachment_64770" align="alignnone" width="300"] Begin in low plank[/caption] [caption id="attachment_64771" align="alignnone" width="300"] One hand at a time, replace your elbow with your palm and press up[/caption] [caption id="attachment_64775" align="alignnone" width="300"] Finish in high plank[/caption] [caption id="attachment_64776" align="alignnone" width="300"] Reversing the process - place your elbow WITH CONTROL where your palm was one arm at a time coming back to low plank[/caption]   Side Plank: 30 Second hold per side [caption id="attachment_64777" align="alignnone" width="300"] Place your elbow directly under your shoulder, engage side body, keeping legs stretched and lift your hip skywards.[/caption]   Spider Plank: 26 reps, alternating legs [caption id="attachment_64779" align="alignnone" width="300"] Begin in low plank[/caption] [caption id="attachment_64780" align="alignnone" width="300"] Keeping your back flat and butt down, lift your leg and bring your knee to your arm, creating a side crunch[/caption] [caption id="attachment_64781" align="alignnone" width="300"] Return to starting plank and repeat other side[/caption]   Plank Jacks: 25 reps [caption id="attachment_64782" align="alignnone" width="300"] Start in low plank with feet together[/caption] [caption id="attachment_64783" align="alignnone" width="300"] While maintaining your plank position, jump your feet to the outside of your mat[/caption] [caption id="attachment_64784" align="alignnone" width="300"] Land with your feet just wider than mat distance, keeping your butt down and back flat[/caption] [caption id="attachment_64787" align="alignnone" width="300"] Jump back to starting plank[/caption] Repeat this whole series 2-3 times with no more than 15 seconds rest between exercises. Want an extra challenge? Try no rest between exercises! Your core will thank you later.