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Planking has so many benefits for our core. Try these five plank variations at home and get your tummy tight and back muscles working! We recommend holding each variation for 30 seconds at a time.

High Plank on Knees

 

Using a mat, start on your hands and knees. Lift your feet up into the air with your knees still on the ground, while making your back straight by pushing your chest up and hip down towards the floor. Maintain this position focusing on keeping the core tight and back straight.

 

This exercise targets mainly the core, using only a mat.

Forearm Plank

Get into a plank position with your elbows and forearms on a mat, so that your arms are parallel. Keeping your back straight from your upper to lower spine, maintain this position by contracting the core.

 

This exercise targets mainly the core and shoulders, using only a mat.

 

High Plank 

 

Get into a plank position with arms and legs fully extended. Keeping your shoulders down and back by pushing the chest out, maintain this position with a straight back by contracting the core.

 

This exercise targets the core, shoulders, and triceps using only a mat.

High Plank with Stability Ball 

 

Starting in a high plank position with hands on a mat, bring your feet up one foot at a time carefully onto a stability ball. Keep your body in a straight line by contracting the core and glute muscles. To make this exercise harder, put the stability ball as far from knees as possible, further down your legs. To make it easier, put the stability ball closer to your knees.

 

This exercise is great for training balance, and targets the core, shoulders, and glutes, using a mat and stability ball.

 

High Plank with Bosu and Medicine Ball

 

Starting with your hands on a bosu ball, stabilize the shoulders, and then step both feet carefully onto a medicine ball. Resist letting the ball move under you feet by pressing the ball down with your legs and hip flexors while keeping your core tight to maintain a straight back.

 

This exercise targets balance and targets the core, shoulders, legs and hip flexors, using a mat and medicine ball.