Three Better Ways to Plank
When you just hover in a plank, you work more muscles isometrically, (meaning the contractions is static). But you can make the move dynamic by working through a bigger range of motion to tone many additional muscles (like your shoulders, arms, chest, abs, butt, legs, and more).
- Forearm Plank Hip Dip – start in a plank on your forearms. Keep shoulders square as your rotate hips right and down to gently touch floor. Return to starting position, repeat to the left. Continue alternating sides for one minute. Repeat two times.
- Reverse Plank Leg Lift – sit with legs straight, arms extended behind you, palms on the floor with fingers pointing forward. Squeeze abs and butt to lift hips so body forms a straight line from shoulders to heels. Raise right leg, and then lower. Repeat with left leg. Continue alternating sides for one minute. Repeat two times.
- Side Plank Pushup – start in a plank on your palms. Do a pushup. Rotate into right side plank and reach left arm up. Return to starting position. Do a pushup and repeat on the left side. Continue alternating side for one minute. Repeat two times.