Fitness

Our Favorite Plank Variations


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Planks are such a simple exercise that they’re easy to overlook but they’re a great tool to improve lumbar and hip stability. Check out some of our favorite variations.



Front Plank

-Keep Shoulders Stacked Over Elbows

-Bottom of Ribs and Top of Pelvis Are Aligned

-Flex Quads, Glutes, Hips, Lats and Abs With Maximal Intention

-Hold For 30 Seconds

Front Plank w/ Reach

-Keep Shoulders Stacked Over Elbows

-Bottom of Ribs and Top of Pelvis Are Aligned

-Try To Keep Body Still and Only Move Arms

-10 to 15 Reps Each Side

Front Plank w/ Band Row

-Keep Shoulders Stacked Over Elbows

-Bottom of Ribs and Top of Pelvis Are Aligned

-Keep Hips Level While Rowing Band In With Lat

-10 to 15 Reps Each Side

Side Plank

-Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other

-Focus On Perfect Posture, Head In Line with Spine

-Hold for 30 Seconds Each Side

Side Plank w/ Rotation

-Start w/ Shoulders Stacked Over Elbow and Hips Stacked Over Each Other

-Reach Around Toward Your Back As Far As Possible

-Perform 10 to 15 Reps Each Side

Side Plank w/ Leg Lift

-Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other

-Slowly Raise and Lower Top Leg

-Perform 10 to 15 Reps Each Side

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