14 advanced plank exercises

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Want abs of STEEL? Planks are one of the best exercises for a flat stomach. Fact.

Plank with leg raise

Sets: (2 x 1 minute hold)

How to

Begin on exercise mat, down on knees and forearms.

Gently straighten the knees until fully up on toes and forearms

Ensure the lower back is straight and core is engaged supporting the lower back region.

Lift one leg off the ground. Ensure core is engaged to provide support and avoid straining the lower back.

Hold for one to two minutes and repeat with other leg raised.

Exercise from Lila Hall.

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Plank punches

How to

1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.

2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).

3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.

4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms for 30 to 60 seconds. Rest and repeat for two more sets.

BONUS: Upper body blast for chest, shoulders and arms!

SETS/REPS: 3 x 30 to 60 seconds

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Plank with one-arm row

How to:

Get into a plank position, eyes facing down and each hand resting on a kettlebell.

Keeping your back straight and your glutes tight, pull one kettlebell up toward your body in a row. 

Squeeze at the top of the movement then return to the start position and switch sides.

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Abs side plank

It’s really important that you have the right weight before you do this exercise. Too heavy and you can injure your back or neck – so make sure you can lift the weight easily with one arm while in a side plank.

How to

Start on your side with bottom arm on the floor and full body in one line. Place one foot on top of the other or cross ankles so both feet are stable and touching the ground for extra support. Engage yourcore and have the weight in your hand resting on the ground (using your top arm).

Raise your body off the floor then bring the weight up to your shoulder, letting the kettle bell hang behind your hand. Extend the arm and then back to the shoulder, lower your body and bring the weight back to the ground. Repeat 10 to 15 times on one side then change over. It’s key that you only raise the weight when your body is off the ground as this increases the intensity – so take your time and make sure your body is all in one line, abs engaged and body weight evenly placed from tip to toe.

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Suspended plank and knee tuck

How to
a.    Extend the straps and place your feet in the foot loops. Walk your body out until it is completely extended in a plank position.
b.    Keep your hips in line with your shoulders.
c.    Go into a straight-arm plank and engage your core.
d.    Bring your knees towards your chest and return to the back – repeat this.
e.    Build up your strength by focusing on technique, not speed.
f.    Alternate these with single-knee tucks in a running motion, keeping your hips up and body straight at all times; don’t let your back sag or drop your hips.

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Wide stance plank with alternating legs

Up the ante from regular plank, which gives you a core of steel, for power, strength and ease of movement.

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Side plank hold

Jen Jewell demonstrates the side plank - waist-whittling move you can do at home.

1.    Begin in high plank position, abs engaged, keeping a straight line from your head to your heels.

2.    Keeping abs contracted, slowly transition from plank position to a right side plank. Rotate your body slowly, lifting your left arm off of the ground and placing weight through the palm of your right hand.

3.    As you rotate your body, reach straight up or over your head with your left arm, keeping your body in a straight line (your left foot stacked on top of your right to create this line), contracting your abs and pushing through the palm of the hand that is on the ground.

4.    Hold this motion for 30 seconds, contracting obliques throughout the entire exercise. Rest and repeat on the other side.

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Swiss ball plank

It might not look like much but the plank is one of the best exercises for challenging and strengthening your core. Adding in the use of a medicine ball or Swiss ball amplifies the balance element of the exercise, forcing your body to switch on all your stabilising muscles to maintain the position.

HOW TO PLANK

Lie face down on floor resting on the forearms, palms flat on the floor. Start by pushing off the floor, raising up onto your toes and placing them on top of the Swiss ball. Remember to engage your core to support your back in a straight line from head to heels. Tilt your pelvis and really brace your abs to prevent your hips from sticking up in the air or sagging in the middle. Breathe naturally as you hold for as long as possible before lowering and resting. Record your time and try to beat your previous time each round. Complete 3-4 rounds.

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Side plank with crunch

Aside from amazing stomach definition, this works with the wide stance plank to shore up a strong, stable core

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Plank up + down

The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.

Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.

Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.

Workout from Sarah Lawrence shows us how; photo credit: Helen Maree

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Bicycle plank crunch.

Targets: Full core, abs, shoulders, chest, back, and hips

How to

Get in plank position with your hands shoulder-width apart.

Pull your right knee toward your chest. Hold for one second, then return to plank position; repeat with other leg.

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Spiderman plank

How to

Start in a traditional plank position with your forearms on the ground and your body perfectly straight.

Bring your right knee forward towards your right elbow, then return to the plank position.

Repeat by bringing your left knee toward your left elbow.

Alternate sides for a total of 10 or 20 depending on your level.

Workout: Nikki Fogden-Moore; photo credit: Keith Hamlyn

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Plank toe touch

How to

Start in a full plank with arms straight and under shoulders, back in line and hips even. Engage your abs then gently move your left leg out to the side, touching the toe to the ground at a 45- degree angle. Teturn to start position. Swap sides and tepeat 10 to 15 times.

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Plank Jacks

How to

On a yoga mat or the floor, start on your hands and knees. Lower yourself into a plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. Now jump both feet out in the opposite direction and then jump them back together.

Repeat this jumping motion either as quickly or as slowly as you can, making sure your core is engaged the whole time. Control is key. Perform exercise for 45 seconds, rest for 10 seconds. Complete 3 sets.

Workout from Radiant Personal Training founder Kylie Anderson.