• Join Now
  • Locations
Exercise

5 Plank Variations to Work Your Abs

By Barbara Baez @BarbaraMBaez · On March 28, 2014

Planks are a great strengthening exercise not only for the abdominal muscles but also for the entire body. As effective as a traditional plank is it can be get pretty boring, that is a surefire way to give up on your weekly plank routine.

Spice up your next plank session with the suggested variations below. Remember proper form is key so make sure to keep your body in proper alignment no matter what the variation maybe.

Plank Jacks: Support your body weight on your forearms and toes in a plank position. Quickly hop your feet apart similar to how you would perform a traditional jumping jack while standing. Continue hoping your feet in and out for a set number of reps or period of time.

Spiderman Plank: Starting in a traditional plank position (on your toes and forearms) bring your right knee to your right elbow mirroring the same action on the left side. Repeat on alternating sides for a set number of reps or period of time.

Plank Twists: Begin in plank position on your hands, keeping your buttock down while keeping your body in a straight line. Make sure your shoulders are aligned with your hands in order to achieve proper form. While bending your elbows take you’re opposite knee to the opposite elbow alternating on each side. Do 6-8 reps on each side to start.

Plank Pike on Stability Ball: Get in plank position on your hands resting your shins on top of the stability ball (balance is very essential in this move). Bringing your lower body towards your upper body forming a pike position with the top of your toes on the stability ball. Slowly release into the starting position. While maintaining your balance repeat for 8 repetitions and work your way up.

Dumbbell Plank Row with Tricep Kickback: Weight selection will vary depending on your strength level, start with 5 lbs. and work your way up. Starting in a plank position with your hands resting on top of the dumbbells (weight gloves recommended). Alternate sides bring your arm up into a row with a tricep kickback. Perform this exercise for 10-12 repetitions.


NMFITHeadshot2014-1Nadia Murdock is nationally recognized fitness coach, published author and regular on-air fitness expert. She is living proof that her “train your mind, change your body” method works.  After changing her own life via her own weight loss journey to a healthier lifestyle she became dedicated to sharing that power with others through her company Nadia Murdock Fit. Nadia has a B.A. in Psychology and taps into the strength and power of the mind when advising others in achieving their fitness goals. She also enjoys all forms of fitness from Kickboxing to Zumba and never goes a day without breaking a sweat.

You can find Nadia on Facebook, Twitter: @NadiaMurdockFit and at www.nadiamurdockfit.com.

 


(Visited 307 time, 2 visit today)
exerciseexercise tipsplankplank exercisesplank tipsplank variations
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Exercise

    Your Activewear for the Warmer & Brighter Months

  • Exercise

    Schwinn Shares; How to Switch Up Your Workouts

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.