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:
Pike ups: 25 reps
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Begin in high plank position[/caption]
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As if there is a string tied to your tailbone lifting upwards, tighten you core and jump forward[/caption]
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Land in a upside down "V" shape, keeping your back as flat as possible[/caption]
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Jump back to beginning high plank position[/caption]
Plank Push-ups: 12 reps per arm (24 reps total)
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Begin in low plank[/caption]
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One hand at a time, replace your elbow with your palm and press up[/caption]
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Finish in high plank[/caption]
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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
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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
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Begin in low plank[/caption]
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Keeping your back flat and butt down, lift your leg and bring your knee to your arm, creating a side crunch[/caption]
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Return to starting plank and repeat other side[/caption]
Plank Jacks: 25 reps
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Start in low plank with feet together[/caption]
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While maintaining your plank position, jump your feet to the outside of your mat[/caption]
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Land with your feet just wider than mat distance, keeping your butt down and back flat[/caption]
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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.