This Plank Workout Just Put Crunches Out Of Business
No equipment? No problem. If you don't have an ab wheel, stability ball, or other equipment to fire up your core with, this plank workout will hit it hard from all angles in just 10 minutes. All you need to know is how to do a plank, making it great for beginners and advanced exercisers, alike.
On its own, your basic plank challenges all of the major muscles in your midsection, including your rectus abdominis (six-pack muscles), obliques (side abs), and erector spinae (consider 'em your back abs)—plus all of the muscles deep in your core, like your pelvic floor.
The reason a strong core is the holy grail of fitness: It's responsible for transferring force between your upper- and lower-body, which means it helps your entire body move more efficiently so you can crush your fitness goals and avoiding injuries along the way.
I consider the standard plank the quintessential core move because a great way to hit all 360 degrees of your core. The best thing about planks, though, is that there are so many variations out there to keep you from getting bored. A few of my faves? Plank walks, inchworms, and side plank leg extenders.
The following workout strings together a bunch of my go-to variations into a circuit-style plank workout. That means you'll continue from exercise to exercise, which not only helps you build serious endurance in those core muscles, but also guarantees you'll break a sweat and get some cardio in, too. Incorporate this workout into your routine two or three times a week to see (and feel) serious core strength and stability results.
Before you jump in, just make sure you're clear on a few important planking cues. For starters, any time you're in a plank position, you want to maintain a flat back (not arched or rounded). You should also make sure your glutes and core are engaged, your chin is in neutral (not tucked), and your wrists or elbows (depending on whether you're in high or low plank) are stacked directly beneath your shoulders.
Ready to sculpt your strongest midsection ever? Of course you are.
Time: 10 minutes
Equipment: none
Good for: total body, cardio
Instructions: Choose five moves from the list below. Perform each for 30 seconds (switching sides halfway through sets of side planks), then immediately continue onto the next. Once you've finished all five exercises, rest for 60 seconds. Repeat twice more for a total of three rounds. Then you're done!
Helloooo, rock solid core.
