Planks 1

2 minutes

A series of plank poses activating all of the muscles in your core. A strong core improves posture and balance, increases flexibility, and reduces lower back pain.

1. Hand Plank

Instructions

Start on your hands and knees in a tabletop position.
Step one foot back and then the other, so your legs are fully extended.
Engage your core to keep your body in a straight line from your head to your heels.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

2. Elbow Plank

Instructions

Start on your hands and knees in a tabletop position.
Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
Engage your core to keep your body in a straight line from your head to your heels.
Distribute your weight evenly between your forearms and feet and hold the position.

Tips

Align your elbows directly under your shoulders.
Avoid arching your lower back or lifting your hips too high.

Modifications

For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

3. Elbow Side Plank

Instructions

Start lying on your side with your legs extended and your feet stacked on top of each other.
Place your bottom elbow under your shoulder and your forearm flat on the floor.
Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
Rest your top hand on your hip and hold the position.

Tips

Keep your hips lifted and in line with your body.

Modifications

For less intensity, lower your bottom knee to the floor for support.

Benefits

Triceps, Obliques, Shoulders, Abdomen