Plank Exercises

Below are six plank exercises that you can implement into your workouts. They are great because they can be done anywhere and they can always be made more challenging. Just do them longer or for more reps, depending on the exercise.

1. Static Plank

1. Lie down in a plank position, with forearms on the floor. Keep your hips slightly elevated and hold this position for the prescribed time.

2. Alternating Plank

1. With your body in a straight line, support yourself on one elbow.

2. Shift over to support yourself on both elbows, in a plank position.

3. Shift over to the other elbow.

3. Exercise Ball Plank

4. Prone Plank with Leg Raise

1. Lie down in a plank position, with forearms on the floor.

2. Raise one leg slowly while not allowing your hips to shift side to side. Keep your hips slightly elevated throughout the entire movement. Focus on your butt, hamstring and lower back doing the movement. Repeat with the other leg for the prescribed number of repetitions.

5. Exercise Ball Plank with Leg Raise

1. Support yourself on an exercise ball while keeping your hips slightly elevated.
Raise one leg off of the floor while not allowing your hips to twist. Try to keep your body as stable as possible.

2.Lower your leg and repeat the movement for the prescribed number of repetitions. Do the other leg when finished.

6. Side Plank Leg Raise

1. Begin by lying on one side with your lower leg bent and upper leg straight. Lift your hips and focus on keeping your entire body in a straight line.

2. Lift your upper leg while keeping your hips elevated (do not let your hips drop). Return to the starting position and repeat.