Ramp up your plank
Mastered the plank? Try these variations, holding the first two for 20-60 secs, and doing 3 reps for the third and fourth
Raise hand
- Increase the workload by extending one hand out in front of you, keeping it parallel to the floor.
- Hold for the required amount of time and then extend the other hand.
Feet on ball
- With your hands shoulder width apart on the floor, put both feet on a swiss ball.
- Hold the plank with your body straight, pelvis rotated under you and looking just in front of your hands.
Jack knife
- Start in the 'feet on ball' position, with your ankles on the ball.
- Keeping your bottom down, pull your knees to your chest.
- Extend your legs back to the start position.
Rollout
- Assume the regular plank position but with your forearms resting on the ball.
- Push your forearms and the ball away from you.
- Pull your elbows and ball back to the start position.
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