Hit this blast when you want a speedy reminder of how strong your core can feel.
Hand Plank
Duration: 00:30
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
Benefits:
Triceps
Upper Back
Obliques
Shoulders
Chest
Lower Back
Glutes
Abdomen
Instructions
- Start on hands and knees, then step both feet back to form a straight line from head to heels.
- Brace your core and press the floor away through your palms.
- Hold the strong plank position with steady breathing.
Tips
- Gaze slightly ahead of your hands to keep the neck neutral.
Adjustments
- Drop to your knees while maintaining a long line from knees to head for a lighter version.
Elbow Plank
Duration: 00:30
Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.
Difficulty: Beginner
Benefits:
Triceps
Upper Back
Obliques
Shoulders
Chest
Lower Back
Glutes
Abdomen
Instructions
- Start on all fours, then lower forearms to the floor and step both feet back.
- Engage your core to create a straight line from head to heels.
- Distribute weight evenly between forearms and feet and hold with steady breathing.
Tips
- Stack elbows under shoulders for stability.
- Avoid letting your hips sag or lift too high.
Adjustments
- Drop to your knees while keeping a straight line from knees to head if you want a lighter option.
Elbow Side Plank
Duration: 00:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Benefits:
Triceps
Obliques
Shoulders
Abdomen
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder, forearm flat on the floor.
- Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
- Hold with steady breathing, then switch sides halfway through.
Tips
- Keep hips high and stacked so your body stays aligned.
Adjustments
- Drop your bottom knee to the floor if you want extra support.
Shake out your arms and enjoy the instant posture boost.
