Walk the Plank – 10 New Ways to Plank

5 Reasons you should plank:

1. You can do it from anywhere
2. CORE baby CORE
3. Stability
4. Chiseled Shoulders 💪
5. Lots of Variety!

Here are 10 new ways to plank to get you in the planking mood!

1. Plank to Opposite Toe Taps

Instructions

1. Begin from a high plank position with your core contracted and your feet just wider than hip-width apart.
2. Begin to push the floor away from you while lifting up through your core.
3. Reach one hand towards your opposite ankle and then lower back to your start position.
4.  Repeat on the opposite side and remember to keep your core engaged throughout the movement.

2. Plank Walk-Outs

Instructions

1. Begin in a standing position at the bottom of a mat.
2. Stretch down and lower your hands towards the floor and begin to walk with your hands, one by one, into a high plank position.
3. Pause and then walk your hands back up towards your feet and stand all the way back up.
4. If your hamstrings are tight, you can keep a small bend in the knees as you begin the movement and throughout.

3. Lateral Plank Walks

Instructions

1. Begin in a High Plank position. Contract your core and then step out laterally with one hand and leg at the same time.
2. Continue moving in the same direction with your opposite hand and leg, so that you are now back to your original high plank position.
3. Continue to move laterally with this pattern for about the length of a yoga mat and then reverse directions, until you reach your starting point again.

4. Plank Oblique Side to Side Hops

Instructions

1. Begin in a high plank position with your hands directly underneath your shoulders.
2. Engage your core and with a slight bend in your knees hop your feet towards one hand so that your torso is twisting. Land softly and with control and try to keep your chest square to the floor.
3. Jump back with control to the start position.
4. If your movements are controlled, provided that you are performing the movement patterns using the strength of your chest and abdominals, there should be minimal impact to your knees when you land.

5.  Ball Plank Knee-Ins

Instructions

1. Begin from an elbow plank position with your elbows on top of a stability ball.
2. Contract your core and keep your back straight and then bring one knee up towards your elbows.
3. Lower the leg with control back to the start position and then repeat on the opposite side.

6. Plank Butt Taps

Instructions

1. Position yourself into an elbow plank. While keeping your body straight, contract your core and rotate to lower one hip towards the floor by pivoting on your toes.
2. Ground through your elbows and toes and lift back up to the start position using the strength of your oblique’s and abdomen and then rotate to tap your opposite hip towards the floor.

7. Plank Eagles

Instructions

1. Begin on the floor on all fours and lift your knees off the floor so that you are on your toes.
2. Bend your knees and then jump your legs up into a split stance.
3. Reverse through your movement, closing the legs back together as you softly land back on your feet back.
4. Make sure you land with knees bent and think of landing softly so that you can absorb the shock.
5. Repeat through this movement as many times as indicated.

8. Plank Bench Hop Overs

Instructions

1. Stand beside a bench and then firmly place both hands onto the top side of the bench, holding on to each side in a plank-like position with your hands directly underneath your shoulders.
2. Contract your core, and bend your knees and then hop both feet to the other side, landing softly with bent knees and then immediately hop back over to the other side.

9. Feet Elevated Side Plank Abductor Hold

Instructions

1. Begin from a high side plank position with your feet elevated on a bench or chair. Your hand should be directly underneath your shoulder.
2. With your abdominals contracted, lift your hips up, while maintaining a straight line with your body.
3. Keep your hips square and your neck in line with your spine and then lift your top leg up and hold.

 10. Reverse Plank Leg Lifts

Instructions

1. Sit on the floor on a mat with your legs straight out in front of you, and bring your palms a few inches behind you.
2. Lean back onto your hands, press into your feet, and lift your glutes off the floor.
3. Alternate between lifting your right leg up and then your left.
4. Move with control, making the movements slow and steady, and while keeping the hips lifted throughout the entire movement.

Items we used for these exercises:

 

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