Just make sure that your hips stay as extended as they would be if your legs were straight, and keep your entire core engaged,вЂќ Alexander says.Planks are one of the exercises which are very common in many athletes' workout routines. вЂњThis reduces the force of gravity working against you. If youвЂ™re looking to make your planks a little easier, simply drop from your toes to your knees and/or from your palms to your forearms. Continue alternating sides throughout your hold. Press back up, switch sides, and repeat on left. Plank Up-Down: Keeping your core stable, lower your right forearm to the floor, with your right elbow directly under your shoulder.Lower your palm back to floor, directly under the shoulder, and repeat on the left. Single-Arm Plank: Keeping your core stable, bring your right hand up to your armpit, and then extend it out in front of you.Then вЂњwalkвЂќ your hands forward until theyвЂ™re directly under the shoulders and youвЂ™re in plank position again.

Walking Plank: Slowly walk your feet in toward your hands, lifting your hips toward the ceiling while keeping the legs straight.Hold for ten seconds, rotate back through center, and repeat on the other side. Side Plank: Rotate your torso to the left, opening your chest toward the ceiling until your hips and legs are stacked on top of each other, and lift your left hand overhead, directly over shoulders.One-Legged Plank: Lift your right leg a few inches toward the ceiling hold for one breath.

Then move into these variations as youвЂ™d like. Start in plank position, with hands directly under shoulders, abs engaged, and legs extended behind you. Each of the following variations will improve both your mobility and your core stability. Scale It UpДЄlexander says one of the best ways to increase the intensity of your planks is to add movement. Hold for as long as you wish, remembering to breathe throughout. Make sure your heels are pushed back, quads are engaged, shoulders are down away from your ears, the crown of your head is lifted so your neck is neutral, and your back is flat. Extend your legs directly behind you, with toes tucked under and abs engaged, forming a straight line from heels to shoulders. Place your palms on the floor, directly under your shoulders. вЂњThe most important thing to remember is to push down into the ground with your hands (or forearms) in order to stay lifted,вЂќ Alexander says. Then we give you ways to ramp it up as your fitness level progresses. Here, we break the plank into its most basic parts. So while youвЂ™re definitely working those trunk muscles, youвЂ™re also firing up your shoulders, spine, hips, and abs to build head-to-toe strength and stability. Everything is exposed as you fight the force of gravity by engaging all your muscles at once to keep yourself lifted,вЂќ she says. вЂњYou canвЂ™t hide any weak muscles in a plank. But it does so much more than just give you solid abs, says Kimberly Alexander, personal trainer and co-owner of Point Gym and Kitchen in Portland, Oregon. Although itвЂ™s a classic, the plank rarely gets the credit it deserves.

Plank position