Blast your core (and more) with this advanced plank routine.
Planks are boring . you assume the position, then wait for seconds to tick by as the muscles in your chest, core, shoulders and glutes quake and quiver. But planks do not have to be a snooze fest: These five moves are a testament to that fact, challenging additional muscles as well as your endurance, balance and coordination. So give this routine a try anywhere, anytime, and see how many times you yawn.
- Spider Man Crawl – 3 sets of 20 reps
- Seal Walk – 3 sets of 20 reps
- Twister – 3 sets of 6 to 10 reps per side
- Wall Crawl – 3 sets of 6 second hold
- Plank Jack – 3 sets of 30 reps
Spider Man Crawl –
Muscles Used: core, chest, shoulders, triceps, glutes, hip flexors, quads
Setup: Get into a plank position with your arm extended, you hands directly underneath your shoulders and your head, hips and heels in line.
Action: Lower into a pushup, then bring one knee forward and to the outside of your elbow and place that foot down by your hand. Extend your arms and your forward leg and crawl forward with your hands until you are again in a plank. Continue, alternating sides.
Tip: Keep your body as straight as possible as you crawl.
Seal Walk –
Muscles Used: core , chest, shoulders, triceps, glutes, hamstrings
Setup: Find a smooth floor surface like tile or hardwood and place a towel under both toes. (If you are working on carpet, use a paper plate or Frisbee.) Walk your hands out into a plank position with your hands underneath your shoulders and your head, hips and heels in line.
Action: Keep your abs tight and your hips square as you walk forward with your hands, pulling your legs behind you. At the end of your crawl, reverse direction, and push yourself backward.
Tip: Don’t let your hips sag behind; fight to keep them lifted by tightening your abs and squeezing your glutes.
Muscles Used: obliques, shoulders, glutes, back, outer thighs
Setup: Lie on your left side with your hips stacked and place your left hand flat on the floor underneath your shoulder. Lift your hips and straighten your arm so you body makes a straight line from head to heels.
Action: Reach your right hand up to the sky, then bring it down and under your body, reaching for the wall behind you. Complete all reps on one side before switching.
Tip: If this is too challenging, bend your bottom knee to put it on the ground to support your hips.
Wall Crawl –
Muscles Used: core, chest, triceps, shoulders, glutes, hamstrings, calves
Setup: Get on your hands and knees 4 to5 feet in front of a wall with your heels facing the wall.
Action: One at a time, extend your legs and carefully walk them up the wall until they are slightly higher than they would be in a standard plank. Hold here and breathe.
Tip: The closer your body is to parallel the more challenging the move, so start high and walk your feet down slowly to increase the difficulty.
Plank Jack –
Muscles Used: core, glutes, abductors, adductors, shoulders, chest
Setup: Get into a plank position with your hands underneath your shoulders and your head, hips and heels in line.
Action: Jump your feet apart while keeping your hips low, landing on your toes. Jump them back to the start to complete one rep. Continue, using an even pace.
Tip: Fight the urge to pop your hips up, and keep your head in a neutral position to protect your spine.