Planks 3

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.

Exercise Overview

Exercise Instructions

Hand Plank demonstration

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
Hand Plank Leg Lift demonstration

2. Hand Plank Leg Lift

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 lift one of your legs off the floor, while keeping your body in a straight line.
  • Distribute your weight evenly between your hands and foot and hold the position.

Tips

  • Keep your raised leg at hip height or as high as you can while maintaining form.
  • Focus on keeping your hips level and avoiding rotation.

Modifications

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

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Hand Side Plank demonstration

3. Hand Side Plank

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom hand under your shoulder with your palm flat on the floor.
  • Straighten your bottom arm and lift your hips off the floor, creating a straight line from your head to your heels.
  • Lift your top arm toward the ceiling and hold the position.

Tips

  • Keep your supporting arm directly under your shoulder.
  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.
  • If wrist discomfort occurs, perform the plank on your forearm instead.

Benefits

  • Triceps, Obliques, Shoulders, Abdomen
Hand Side Plank Leg Lift demonstration

4. Hand Side Plank Leg Lift

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom hand under your shoulder with your palm flat on the floor.
  • Straighten your bottom arm and lift your hips off the floor, creating a straight line from your head to your heels.
  • Lift your top arm and your top leg toward the ceiling and hold the position.

Tips

  • Keep your supporting arm directly under your shoulder.
  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.
  • If wrist discomfort occurs, perform the plank on your forearm instead.

Benefits

  • Triceps, Obliques, Shoulders, Glutes, Abdomen
Elbow Plank demonstration

5. 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
Elbow Plank Leg Lift demonstration

6. Elbow Plank Leg Lift

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, and lift one of your legs off the floor toward the ceiling.
  • Distribute your weight evenly between your forearms and foot and hold the position.

Tips

  • Align your elbows directly under your shoulders.
  • Focus on keeping your hips level and avoid rotating them.
  • Keep your raised leg at hip height or as high as you can while maintaining good form.

Modifications

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

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Elbow Side Plank demonstration

7. 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
Elbow Side Plank Leg Lift demonstration

8. Elbow Side Plank Leg Lift

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 lift your top leg toward the ceiling 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, Glutes, Abdomen