Planks are one of the best ways to tone and strengthen your core, as well as your glutes and hamstrings. Besides sculpting six-pack abs, Shape Army’s 30 Day Plank Challenge will improve your balance, posture, and flexibility, and will strengthen the back muscles to significantly reduce lower back pain. Commit, follow this workout, and get yourself a killer core! You’ve been challenged.
The Only Eight Planks You Will Need
A forearm plank, also referred to as the traditional plank is similar to a traditional push-up position, when your arms are fully extended, except in the plank position your elbows remain directly below your shoulders, bent at 90 degrees, so your forearms are flat on the floor, bearing your body weight. Keep your body in a straight line and maintain the position for as long as possible.
The High Plank, also referred to as the Pushup plank is simply holding an extended pushup position. Arms fully extended with hands on the floor, shoulder width a part. Hold your body in this position. Keep your body in a straight line making sure that your hips are not sagging, nor raised up in the air.
Single Leg High Plank
A Single leg plank begins in the traditional plank position. Engage your core, slowly raise one leg off of the floor, and hold it in position above the floor. Alternate legs while remaining in the plank position.
Single Arm Forearm Side Plank
Lie on your right side with your legs straight, one on top of the other. Raise your hips off of the ground, by propping yourself up with your right forearm. Rest your left hand on your hip. With only your right foot and right forearm touching the ground, your body forms a diagonal line with the floor. Hold this position, making sure not to let your hips sag.
To perform a reverse plank, begin by sitting on the floor with your arms fully extended and few inches behind your hips and palms planted on the floor. Extend your legs straight out in front of you. Pushing down on your hands raise your hips off of the floor until your spine is perfectly aligned from head to toe. Hold this position.
Knee Drive Plank
Begin in an extended pushup position, arms straight down below your shoulders, with hands shoulder width apart. Keep your feet planted while pulling your knees forward until your knees are a few inches ahead of your hips. Your knees should bend but remain a few inches from the ground. Hold this position.
Single Arm High Plank
The Single Arm High Plank starts in the traditional high plank position with arms fully extended with hands on the floor, shoulder-width apart. Slowly shift your body weight onto on hand, while gradually raising your opposite hand out high in front of you. Hold your position, slowly return your raised arm to traditional high plank position and alternate arms.
Reverse Plank with Knee Drive
A Reverse Plank with Knee Drive adds another element to the traditional reverse plank. To begin, sit on the floor with your arms fully extended and few inches behind your hips and palms planted on the floor. Extend your legs straight out in front of you. Pushing down on your hands raise your hips off of the floor until your spine is perfectly aligned from head to toe. Maintaining that position, slowly drive one of your knees up until it is at a 90-degree angle to the rest of your body. Hold this position. Alternate legs.