Pair this builder with any workout to reinforce bracing, balance, and shoulder endurance.
Hand Plank
Duration: 00:30
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
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.
Hand Plank Leg Lift
Duration: 00:30
Lift one leg in a plank to spark your glutes and make your core work overtime for stability.
Difficulty: Intermediate
Instructions
- Begin in tabletop, then step both feet back into a strong high plank.
- Engage your core and glutes, lifting one leg to hip height without twisting the hips.
- Hold for a steady breath, then lower the leg and switch sides.
Tips
- Keep the lifted leg level with your hips rather than hiking it up.
- Maintain a solid plank line from head to heel.
Adjustments
- Drop the supporting knee to the floor if you need extra stability.
Hand Side Plank
Duration: 00:30
Stack your body in a hand-supported side plank to strengthen your obliques and shoulders.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom hand on the floor under your shoulder and press into it to lift your hips.
- Reach the top arm toward the ceiling and hold a straight line from head to heels.
- Switch sides halfway through the hold.
Tips
- Keep the supporting wrist aligned under your shoulder.
- Lift your hips high to stay in a single plane.
Adjustments
- Lower your bottom knee for extra support.
- Move to a forearm side plank if your wrist prefers it.
Elbow Plank
Duration: 00:30
Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.
Difficulty: Beginner
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 Plank Leg Lift
Duration: 00:30
Hover one leg in a forearm plank to challenge your core, glutes, and shoulders all at once.
Difficulty: Intermediate
Instructions
- Set up on all fours, lower your forearms to the floor, and step both feet back into a strong plank.
- Engage your core to keep a straight line from head to heels.
- Lift one leg to hip height without letting the hips twist and hold the position.
- Lower the leg and switch sides with the same steady control.
Tips
- Stack elbows directly under shoulders.
- Keep hips level so the work stays in your core.
- Lift the leg only as high as you can while maintaining good form.
Adjustments
- Drop your bottom knee to the floor for extra support if needed.
Elbow Side Plank
Duration: 00:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
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.
Finish with a gentle cobra stretch or child’s pose before moving on.
