Plank
Main muscle worked: Rectus abdominis, obliques (internal & external) and transverse abdominis.
Plank is one of the safest and easiest exercise to strengthen your core (abs).
- Lie on the floor facing down as you support your whole body with your forearms/hands in shoulder-width apart or a little wider.
Keep plank for 30 seconds to 60 seconds for 2-3 sets.
Tips: Make sure you form a straight line with your body; do not drop or lift your hip. Keep your elbows below your shoulders.
Mountain climber
- Lie on the floor facing down as you support your whole body with your hands in shoulder-width apart or a little wider.
- As you keep your plank position, drive your knees toward your chest alternating the legs.
Perform for 30 seconds to 60 seconds for 2-3 sets.
Cross mountain climber
- Lie on the floor facing down as you support your whole body with your hands in shoulder-width apart or a little wider.
- As you keep your plank position, drive your knees across your body to the other side by twisting your waist and alternate the legs.
Perform for 30 seconds to 60 seconds for 2-3 sets.
Notes: This exercise works your obliques additionally with a twisting movement.
Spiderman plank
- Lie on the floor facing down as you support your whole body with your hands in shoulder-width apart or a little wider.
- As you keep your plank position, bring your knees toward your outside elbows and triceps. Repeat the other side.
Perform 8-12 reps each side for 2-3 sets.
Plank leg raise
- Lie on the floor facing down as you support your whole body with your hands in shoulder-width apart or a little wider.
- Raise your leg straight up and alternate your leg. You will feel tension on your glutes when raising your legs.
Perform 8-12 reps each side for 2-3 sets.
Plank hip dips
- Lie on the floor facing down as you support your whole body with your forearms in shoulder-width apart or a little wider.
- Drop your hips side to side, as you keep a plank position and straight line in your body.
Perform 8-12 reps each side for 2-3 sets.
Plank shoulder touch
- Lie on the floor facing down as you support your whole body with your hands in shoulder-width apart or a little wider.
- Touch your shoulder with one hand and do the same thing with your opposite hand.
Perform 8-12 reps each side for 2-3 sets.
Tips: Keep your body straight throughout this exercise. Do not tilt your body.
Renegade dumbbell row
- This is like a combination of plank and single arm row. Place your hands on two dumbbells put on the floor and get into a plank position.
- Perform single arm row and then the other side while you form a straight line with your body.
Perform 8-12 reps each side for 2-3 sets.
Tips: Keep your body straight throughout this exercise. Do not tilt your body
Tips: When you are rowing, do not tilt your body but try to keep your body straight throughout the exercise.
Plank dumbbell drag
- Lie on the floor facing down as you support your whole body with your hands in shoulder-width apart or a little wider. Put one dumbbell right next to one of your hands.
- As you keep your plank position, grab a dumbbell and move the dumbbell to the other side.
- Grab the dumbbell which was just placed to the other side and move the dumbbell back to the other hand.
Perform 8-12 reps each side for 2-3 sets.
Tips: When you move a dumbbell to the other side, do not tilt your body but try to keep your body straight throughout the exercise.