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| Elbow Plank |
Preparation
Get face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Movement
Contract your abdominals to keep yourself up. Keep your back flat
Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up.
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| Two Point Plank |
Preparation
Begin in plank position with your upper body supported by your forearms.
Movement
Lift your left hand and right foot off the floor and hold for a count of one, keeping your
hips and shoulders level.
Return to starting position. This counts as one rep. switch sides with each rep.
Preparation
Start in a plank position with both hands placed on top of the ball and your shoulders lined up over top of your wrists.
Movement
Maintain a flat back, a neutral spine while continuing to breathe.
Hold plank for recommended amount of time.
Preparation
In a left-side plank position, brace your abs and reach your right hand toward the ceiling.
Movement
Slowly tuck your right arm under your body and twist forward until your torso is almost parallel to the floor.
Return to side plank. Repeat.
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| Ball Plank |
Preparation
Start in a plank position with both hands placed on top of the ball and your shoulders lined up over top of your wrists.
Movement
Maintain a flat back, a neutral spine while continuing to breathe.
Hold plank for recommended amount of time.
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| Side Plank With Rotation |
Preparation
In a left-side plank position, brace your abs and reach your right hand toward the ceiling.
Movement
Slowly tuck your right arm under your body and twist forward until your torso is almost parallel to the floor.
Return to side plank. Repeat.
