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Plank with Leg Lift

Plank for Killer Core

Plank for Killer Core

The King of body weight movements: They’re super tough and great to do anywhere, with little or no equipment. Planks are versatile core strengthening exercises, but they also engage more than 20 muscles including your shoulders, back, arms, legs & glutes, in turn strengthening your whole body. Planks also allow you to work your core without the risks of back injury.

Remember Form is very important, so before progressing to the more advanced plank variations make sure your form is correct. Concentrate on tightening you abdominal and lower back muscles to prevent bending at the hips. Keep body straight & neutral as possible, arms directly underneath shoulders, look forward.

Start with the beginner exercises. Practice holding each move for 30 seconds at a time, adding 15 seconds each time you workout. Once you can hold a basic plank for a minute, move on to the intermediate and advanced variations that will transform you into a plank pro. Increase intensity by increasing the time or number or reps.  You can also use a yoga ball or weights to maximize the intensity of you planks.

Enjoy!! Be Fit & Stay Strong

  • Basic High Plank

    Basic high plank
    Straight arms, directly under the shoulders & locked out elbows. Keep your bum / hips down.

  • Basic Elbow Plank

    Basic Elbow Plank This is a more advanced version of the basic high plank. Body in a straight line, balancing on toes & your elbows. Always concentrate on keeping your core tight!

  • Bird-Dog Plank

    Bird-Dog Plank Begin in full plank position, lifting your opposite arm & leg, alternate. Great for core stability

  • Plank with Donkey Kick

    Plank with Donkey Kick Basic plank with up & down back kicks, great for working that bum

  • Plank with Leg Lift

    Plank with Leg Lift Straight leg lifts working that core hard as well as your glutes. You can either lift your leg up & down or do pulsing lifts

  • Side Plank

    Side Plank Nice for working those obliques. Helps improve on your stability. You can either have your hand on your hip or stretched up. Concentrate on lifting your hips. An easier way to execute this exercise would be to plank from the knees, and then advance to your feet

  • Side plank with Hip Lifts

    Side plank with Hip Lifts Side plank with hip lifts up and down. Keep your body in line & contract your abs.

  • Knees to Elbow Plank

    Knees to Elbow Plank Assume the high plank position… moving knee towards your elbow & back, alternate. To make this more challenging move knee towards opposite elbow, crisscrossing.

  • Side Plank with Crunch

    Side Plank with Crunch Challenging! Great way to make those abs & obliques work extra hard!

  • Side Plank with Leg Lift

    Side Plank with Leg Lift Now that you have mastered most of the plank versions, give this one a try! Ultimate stabilizing exercise!

  • Plank with Lateral Arm Raise

    Plank with Lateral Arm Raise Shoulder stability intensified…..! Keep that core super tight!

  • Plank Rows

    Plank Rows Here you can work from planking on the knees without weights, then to the toes again without weights. When you are ready, you can advance to rowing with dumbbells. This is great for working your back with your core.

  • Side Plank Under Pass

    Side Plank Under Pass

  • Starting with your arm stretch up, move it down, (while twisting your body) through the bottom bridge that your body has created in the side plank. Crank it up by using a weight.
  • Plank Walks

    Plank Walks

  • Advanced & Challenging! Move from your elbows onto your hands, with straight arms, then back onto your elbows and so on… do this walk for a long as you can & feel the burn!

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