The plank is one of the best exercises for core conditioning, but it also works your glutes and hamstrings, supports proper posture, and improves balance.
In this week’s workout circuit, we are going to get our core burn. Core workouts, work much more than just your Abs. They strengthen your back muscles, your obliques, your glutes, and all the muscles that you need to balance.
Now that you are all excited lets explain this circuit. Remember, there is no magic number for these exercises, however, your goal should be to push for at least 60 Sec or 1 min for each exercise.
Exercise 1. Side plank with knee tuck in:
The muscles involved: Hip Adductors, Obliques, Glutes
- Lie on your left side and position yourself on your left elbow and side of your left foot. Lift hips in the air, forming a straight line from your ankles to your shoulders and brace your core. Extend your right arm straight above your head.
- While keeping your torso stable, raise your top leg (right leg). Then, without changing the angle of your body, bring your top knee and elbow toward your chest. Pause and then return to starting position.
- Repeat on other side
- Try to push for 30 Sec each side
Exercise 2. Plank spider lunge:
The muscles involved: Abs, chest and shoulders
- Begin in elbow plank position.
- Take your right foot and bring it up next to your right hand while keeping the rest of your body in the same position.
- After a moment, return the right foot back to the starting position.
- Repeat the same motion with the left side.
- Push for 60 Sec or 1 min.
Exercise 3. Up and down planks
The muscles involved: Abs, core, lower back, triceps, glutes, quads
- Begin in plank position. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
- Continue for 60 Sec
Exercise 4. Plank pike ups
The muscles involved: Core, chest, arms and shoulders
- Get in elbow plank position, with your elbows under your shoulders and your body straight from head to heels.
- Walk your feet closer to your belly and lift your hips, keep your core tight and engaged
- Return to starting position by walking your feet out.
- Optional (More advanced) jump in and lift your hips up and then jump out to starting position.
- Repeat for 60 Sec.
For tutorial watch the video below.
Stay happy and healthy