Got a great question earlier today about how to make the ‘plank’ more difficult (refreshing!). Was asked to post it again so you can re-blog.
If you’ve mastered the plank, but aren’t sure if you’re ready for these, keep this in mind: Even if you only attempt a harder version for 20-30 seconds, you’ll make doing regular planks easier & get faster results.
Try these modifications! You’ll hate me (then LOVE me) for it. :)
See bottom of post for my Anywhere Agility Plank Pyramid Combo!
I did this workout in the park a few months back and filmed it (the dog is hilarious in the background). Try this combo for an added total core challenge. See video below to watch me do it (the ground was REALLY wet, so I slipped a few times)!
A. Pushup (1, 2, 3, 4, 5… up to 10 in a row)
B. Agility plank walk about 10ft to the left.
C. Mountain Climbers (5-10 seconds)
D. Agility plank walk back to start about 10ft to the right.
Start with one pushup, then complete B, C & D. Then move to 2 pushups & repeat B, C, D. Then 3 pushups… then 4 pushups. Work your way up to 10 pushups.
You’ve had a good run, but things aren’t the same as they used to be? Do you want more out of the relationship than your getting? It’s no one’s fault really. Sometimes, people just have to move on and do what’s best for them! If what you want is a flat, firmer stomach, then those crunches you’ve been doing have to go. It may feel comfortable & safe to stick with them, but believe me, you’re short changing yourself in the end sassy!
Mastered the plank? Time to Take It Up A Notch and try this version instead!
Holding this position takes great core strength & balance and moving in it is even more intense. If you’ve mastered the plank, and other plank modifications, this is a way to keep the results coming. Along with your core, you’ll engage your glutes, shoulders & back. It will also improve your strength & balance.
Note: If you’re not able to do the move in plank position, drop to your knees and try the quadruped instead.
Tip: Form is especially important with this move. Make sure to engage your abs, press your hips up and keep your back straight. At first, you can try balancing a broomstick along your back.
Two Point Plank
Modifications for joints/beginners
Depending on your joints, it might be easier for you to be on your elbows instead of your hands. If moving your arms and leg toward one another just seems impossible, work on holding the plank and work up to the in/out motion.
So you’ve mastered the 30-60 second plank. What next?
You probably never considered doing cardio in plank position but let me tell you, it’s an intense way to train your abs! You’ll get your heart rate way up AND tighten your core like never before.
I bought Jillian Michaels: 6 Week Six-Pack a few months back to review it & fell in love with some of the core exercises she included. I often design & plan my own workouts and I’ve been using moves from the DVD’s regularly for months. Being Jillian, of course she puts her own nutty twist on moves that keep your muscles guessing. This is no exception.
This move is challenging, but slightly less challenging than burpees. If you can hold plank for 30 seconds, you should add some moguls to your routine to keep your core challenged while blasting calories.
Level: Intermediate/Advanced (but I BEG beginners to try it. You might surprise yourself.)
Instructions (and video)