VIDEO: Get Up and Move—All About the Plank

The plank may sound and even look easy, but that is the last thing you will feel once you give it a try. If you are already familiar with the plank, try out some of the following progressions to increase its challenge.

If, however, you are brand new to the practice of making your body long, strong and solid as a plank, get ready to sweat! The plank works your entire body, especially your core. You can also strengthen the shoulders, glutes, hamstrings, quads, triceps, and back, depending on which variations you incorporate into your routine.

Before adding on, though, work on mastering the basic plank position. Begin face down, resting on all fours. Lower the body so you are resting on the forearms, palms flat on the floor or clasped together and tuck your toes. Extend your feet straight out so that your legs are long, creating a straight line from your head to your heels. Tilt your belly to your spine and keep your abdominals tight, preventing your lower back from arching or your seat from lifting. This is your basic plank. Hold this position for 10 seconds at a time, dropping the knees to rest for a few breaths before lifting them again and holding your plank for another 10 seconds.

Plank with Leg Variations: To strengthen the abductor muscles (or outer thighs), from your basic plank position, step your right foot about 12-18 inches out to the side. Return to starting position and repeat on the other side. Alternate between left and right toe taps for about  eight to 10 repetitions before taking a rest break on your knees. To strengthen your hamstrings and glutes, you can lift one leg at a time straight up in the air with a pointed toe. You can also lift up a bit from your forearms and get into a plank position with your arms long. From here, you can pull your knee into your chest and then extend your leg back out. Remain on one side for eight repetitions, take a rest break, and then complete eight more on the other side.

Plank with Arm Variations: From your basic plank position, lift your forearm off the ground so that the elbow is at shoulder height, without rotating the torso. Return to start and repeat on the other side. Complete 4 repetitions on each side before taking a rest break. You can also alternate between your basic plank position and a straight armed plank position by repeating an up-up-down-down pattern with your arms.

Reverse Plank: Flip over so that you are in a supine position (belly facing up.) Extend your legs long and lift the seat up off the ground, creating a long straight line from the top of your head down to your heels. You can add on to this reverse plank by lifting one leg at a time for a few repetitions. Do not add the leg lifts until you are able to hold your reverse plank comfortably and can maintain your balance.

The plank remains one of the most versatile and challenging fitness moves out there. Play around with it and see what else you can do to increase the challenge of this simple yet incredibly effective exercise.

Happy Planking!

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