My Favorite Ab Workout: Plank Variation Exercises
Reverse Plank-
Hold this position for 30 seconds to however long you can in increments of 5, taking 10-15 second breaks. You’re working your entire body here while focusing on your breath. Eyes and chin stay level while keeping everything tight and firm. Taking it a step up, bring in one knee at a time to your chest challenging your balance on one leg.
Plank Rotation Dips -
Keep your elbows shoulder width apart, hips aligned with shoulder blades and looking at your hands. Rotate the hips from one side of the mat to the other while engaging your core and focusing on y0ur breath. Each dip is its own breath to give you an idea. Complete 20 dips with a a 5-10 second break, then repeat 5X.
Continuous Bear Plank Jumps-
Bear Plank jumps are also considered cardio since you are jumping and using a bite more momentum. Keep your wrists under or slightly above your shoulder and shoulder width apart. First find a 90 degree place where it feel most comfortable on the hips and where you’ll be jumping to! Jump both feet bath together at the same time where you’ll be positioned in a regular plank, and jump back to the bear hold. Strict through, complete 20 with a 15 second break and 5X.
Alternate Knee Taps -
Starting again with elbow under the shoulders and keeping shoulder width apart. Get yourself into the last same position as the bear plank hold, except a bit further out but not quite a full extended basic plank, you will feel where it’s most comfortable on you. One knee at a time, tap the knee to the floor and switch. 30 alternative taps and rest for 10. 5X.
Knee to Elbow Side Plank Taps -
Position your elbow underneath your shoulder and pick yourself up into a side plank trying to not allow your calf to sit on the ground. for the first set of 10, bring the left knee and left left elbow toward each other. Switch and complete 10 on the other side. If you can, do not rest and go straight through.
Alternating Opposite Hand to Ankle Taps-
Position yourself in a high plank and reach opposite hand to opposite ankle. Alternate for a set of 30, rest for 15 and repeat 5X.
