Table of Contents:
20 Plank Exercise Variations Moves For A Plank Workout
Video taken from the channel: Redefining Strength
Pilates for Strengthening Core | 20 Minute Workout
Video taken from the channel: Healthista
Strengthen your Core + Abdominals with Pilates in 16 Minutes
Video taken from the channel: Pilates with Go Chlo
Plank Variation Workout
Video taken from the channel: XHIT Daily
3 Awesome Plank Variations: Exercises To Strengthen The Core
Video taken from the channel: Kai Simon
66 Challenging And Advanced Plank Variations To Strengthen Your Core
Video taken from the channel: Luka Hocevar
Core Strength Ritual Yoga With Adriene
Video taken from the channel: Yoga With Adriene
Strengthen Your Core With Pilates Plank Variations Pilates Plank Plain. Let’s get started. Pilates Plank. Begin on your hands and knees with your knees directly under your hips, and your hands directly under Dolphin Arm Plank.
Pilates Front Support. Dolphin arm plank is an interesting.Directions: After a warmup, Jenkins said, “Try a few of these plank variations or try them all.” Complete each move for 30 to 60 seconds or 10 to 15 reps, she said; perform one to three sets in.
Planks are incredibly effective, strengthening the core, arms, shoulders, glutes and legs. And when you move beyond the basic plank, by lifting an arm or adding movement, you can dramatically increase the challenge of the exercise. Here are five plank variations that focus on lifting the legs and adding rotation to intensity the work.Another great plank variation that strengthens your core, wrists, arms and shoulders, and promotes great balance as well. Get into in a high plank position, with wrists directly under your shoulders.
Make sure your feet are close and your weight should be on your toes.In this video, we will demonstrate 10 variations of a plank. Want to improve your core?
Isometric exercises (i.e. the plank) are your best bet. The function of the core is to protect the spine by remaining stiff and transferring energy between your limbs; isometric core exercises do just that.Practice Core Engagement and Feel the Burn With This 10-Minute Mat Pilates Workout.We do quite a bit of plank variations in between the yoga flows to strengthen the core. You can also expect Warriors, Triangle, Camel, Dancer, Pigeon and the “Strap series”.
The class was an.Want to fire up your core? Celebrity trainer Jeanette Jenkins shared these 13 plank variations on Instagram (12 plus a bonus exercise!) that target your abs and back. You’ll do variations on both hands, on one hand, with lots of leg lifts, jumps, and arm taps to target all the different muscles of.
Your core, or trunk, includes: Erector spinae. The erector spinae is a back muscle that extends your trunk. It helps you stand up straight after bending over. Rectus abdominis. When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s known as the “six pack” muscle.
Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle groups. These include the deltoid.(a) Start in a low plank.
Lift up your right hand, rotating onto your side so you are in a side plank (your feet will turn slightly, too). (b) Hold for 3 secs before returning to centre. Repeat on.Begin in a high plank with your hands directly under your shoulders, micro bend your elbows, spread the fingertips.
Keep your core, booty, and quads engaged to help stabilise your body. Press the feet back towards the space behind you. You want to feel your lower ribs.3 Pilates exercises to improve core strength. I have recently been invited to an evening hosted by John Lewis and it included a great Pilates class with Lottie Murphy.I have to say that as a yoga teacher I don’t usually practice Pilates that often, however, I have always been interested in learning more about it!
Plank exercises are some of the best for building core stability and strength. They target more than the superficial “ab muscles.” While crunches and sit-ups are effective for targeting certain ab muscles, plank variations can also build strength in the “deep core” muscles, including the obliques, transverse abdominis and so on.These 6 plank exercise variations for your abs, which include commando planks, hip extensions, and more, offer more positions to try to improve your core workout.
List of related literature:
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from Pilates Anatomy | |
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from Science and Development of Muscle Hypertrophy | |
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from Methods of Group Exercise Instruction | |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! | |
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from Kettlebells For Dummies | |
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from Swimming Anatomy | |
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from Smarter Workouts: The Science of Exercise Made Simple | |
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from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice | |
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from The Well-Built Triathlete: Turning Potential into Performance | |
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from Optimal Muscle Training |
151 comments
You are above equivelant to our Michelle Bridges here in Australia!..
Aha, here’s a video that won’t aggravate the pinched nerve in my shoulder!
Adrienne, cackling probably: now for the forearm side body plank!!!
When I do side plank variations I get a strain in my neck. How do I fix without lowering my hips?
woah! this was TOUGH. MORE with this level of intensity please! <3
hello how r u? I have a query can we do jogging and other exercise of burning belly fat during our period…? And if u can please do suggest exercise to be done during period for burning belly fat..
I’m pretty sure my neck isn’t supposed the part of my body that’s hurting the most here
Omg Adriene what the heck was this! June is kicking by butt in the best way possible!
Your all videos are really so helpful please keep uploading your video’s and thnkew so much from every follower and viewers that you give us actual knowledge and guidance for doing the workout and rehabilitation from the injuries and I would like to see some videos on rehabilitation from injuries with more elaborated way thnx alot.
Nice shoulder Workout ahah… great but work shoulder hard too
Loved this. Just getting back into exercise after an abdominal op a couple of months back and I feel like this was perfect for getting my stomach muscles engaging again
Really great, challenging Pilates sequence. And oh, that sultry British accent! 5,4,3,2,1 never sounded so sexy.
Wow did this 3 times. I really need to connect to my core power more often, literally and metaphorically ❤️
Thank you sweet, loving Adriene and adriene’s team
Great workout, I like the reminders to check body positions during the video, it really helps. Thanks
Dying! Courage 2020 has been a fiery month! I am going to pair this with a laidback yoga ♀️ routine. I am not the sort of person that loves fiery practices but I do need them for my health!
You can do this 2, 3 times in a row… Once killed me
Jesus I’d give a kidney and half my liver to be that strong!! ❤️
Adriene “You can do this video twice, even three times in a row”
Me: I’m not sure you know what that word means.
literally can not
(but loved it anyway)
getting inspired to lose some weight because of this.thank you.
Loving your videos, I am so thrilled I came across yours! I hope you continue making them. I have already subscribed to YouTube and I am following you on Instagram. And no I am not a stalker! Haha Thank you, so very grateful!
I got 225 pounds me. How many can I do this semester. Ill try this once a week trough 1 hour training.
Just found this one and I agree with the comments, this was very challenging! Adriene, do you have tips on controlling IAP? I greatly struggled with the butterfly crunches and planks because of my abdominal pressure during inhale. Thank you so much for your awesome yoga videos, I have done so so many and you’re always my go-to.
Only can hold elbow plank for 4 minutes aftr try for 1 month
Is there a plank variation that is special for the upper abs?
I thought after a couple months of yoga with Adriene, my core had really gotten a lot stronger. This video proved that there is still much improvement to be done! This one was ouchy!
Your videos are so inspiring and makes working out fun again. Thank you
First attempt at yoga, this was great. I did what I could. I love how I did not have to look at you to know what you were asking. I do not know the names of poses. I will soon. Near the end I cried and don’t know why. Beautiful release I guess. I breathed through the tears and feel amazing. Your amazing, thank you, high 5 and a huge hug!
This is exactly what I was looking for but most important thing here is holy shit she’s strooonngg afff makes it all look so easy
Such a great workout, it genuinely killed me. I had to take a few breaks but i got through it!
Love this. When you want to reclaim your core and maybe awaken those post baby tummy muscles this really hits the spot. Thanks Adrienne you are a beautiful soul and I appreciate your continuing effort to post these videos.
Ah if you heard the sailors language I used in that class it was tough but worth it
Awww I really like this one. I find my hips get tight in all those crunches I’m the beginning though, maybe I need to the position and height I hold my legs out at. I definitely want to incorporate this one regularly into my practice more
Just posted 10 plank variations in 1 minute to my channel if anyones looking for quick ab exercise ideas!
A good work to regelt good
And wrong works regelt worng
Thanks your video sister
Returning to this after our 21st day of “Courage” for a little more heat and I can’t believe how dedicated I am to every journey with you! So many opportunities to test my courage during this month, both on and off the mat. I love you Adriene!
At the second exercise my elbows make cracking noises afterwards.
Wow I like her um… radiance? Yeah I like radiance. Very nice physique.
Back to this amazing practice, swapping from the Shift calendar. Haven’t done this for a while and need to power up and get strong again. I did my version of senior one arm forearm planks with leg support but what the heck I did it! Feeling positive. Back to the calendar tomorrow ♀️♀️
My neck hurt more than anything. I’m so frustrated, Can’t do this.
but I was told while doing yoga we should always breath from our nose not mouth???
This is the second time I’ve done this practice and for some reason I just couldn’t stop laughing. I definitely didn’t complete every pose and took a few breaks but I’ve decided not to be hard on myself today and celebrate that I could do more than last time. Doing it twice or three times in a row feels like a veeeeeery distant dream, though Again, thanks Adriene.
Adriene: you can do this video twice, maybe three times…
Me, flat out on my mat: hahahahahahhaha nope!
Really felt that in my core but boy it feels good!☺️
I have to say this is the only Adriene video I stopped before the end. My neck hurt too darn much (even though I was pointing chin, looking back, etc.). Must be me. But I can say that the NEXT video on neck and shoulder exercises was great. This one is a “no” for me.
I said a bad word upon hearing”that was just a warm up” I’m trailing behind June due to a late start! But loving it’s energy
this was great! Very challenging! i’m up for it! xxx thanks adriene
Adriene is my teacher. I enjoy each of her classes. I was dissatisfied with this class. It was too slow and had unnecessary instruction.
Me.: “Ok, something for the core, with Adriene, how hard can it be…” argh….
Hello, I’ve really enjoyed your hip mobility video but was looking for an ankle mobility video?
I have practiced this one before but I use to drag through it feeling really weak but today I felt how much my daily practice with Adriene has improved my strength and stamina like I really did not get as frustrated I was challenged but I flowed with it rather than giving up so thank u Adriene I really needed a win today and this was just perfect and I did not even know it so much love Namaste and good night ❤
Can u pls make workouts for abs and belly that i can follow..like workouts for 25 min..
Thanks much for this video, one question on the plank push up was, I see that your elbows are away from your body, for some one who is a beginner, just wanted to know what would be the right way to do should the elbows be close to the body and slightly away like in your video and what is the impact on wrists in either case. THanks much again for the video, I had no idea planks had so many variations.
Fantastic, clear instructions. And the modifications were very much appreciated! Many thanks!
Argh my neck! Just couldn’t do most of this as lifting my head shoulders and neck is too intense. Anyone got any advice on what might help? Also get this feeling when doing backstroke swimming and have to stop.
I thought really thought “this is a short ritual, how hard can it be” well, very hard hahaha
Really struggled today, had to take some breaks in between and genuinly cried out from the pain a couple of times, but I finished it and my core feels great now!
Wow, Adriene. This was a challenging workout for me. I definitely need to keep working on my core once or twice a week, to strengthen. Thank you.
Sorry about screaming at you in the middle of that workout, I didn’t mean it!
I am now scared to death from every video under 30 minutes:)
Owsome un believeable movements for fit body hads of to u r all different types of planks and u r dedication hard work very nice I lv so much
I Do my planks on a small 5 pound medicine ball, hands on, out, at full extension it’s Corific!
I couldn’t even do the last pose so I just burst out laughing while I kept falling on my arms. But I loved it, I didn’t know crunches could be this fun haha
I’m doing this workout a few times a week and i’m finally getting better and stronger! Makes me feel good:) Thanks Adriene
Thank you so much for those videos <3 Getting my pilates fix during lockdown!
Here for Day 10 of COURAGE. I’ll come back to this because it’s an awesome core practice. It burned (and there were plenty of breaks) but felt good. Thanks a ton Adriene!
I’m really glad that you give me this video. After couples of days I feel my body is stronger than it used to be. Thank U so much! I’ll subscribe you
Planks is my best friend I love doing them I do at least 7 a day.
That lower ab plank at approx. 1:25 works my hip flexors a lot. How can you isolate just the lower abs?
This is a superb Pilates workout! Really well put together and presented. David, you’ve got an excellent coaching style. Thank you
How bold of you to assume i have enough balance to do a side plank…i collapsed the second my hand went half way up
These exercises look really great and interesting..But there is one BIG problem! You are not explaining how to breathe, and this is the most important part..You can do more harm and have no benefits if you are not breathing properly…
SOCORROO los que debe de ser difícil de hacer eso,para mí es imposible,he comenzado hace 2 semanas y apenas puedo hacer el básico por 1 minuto cada una,6 veces,dentro de 5 años podré hacer esto así que a seguir
If you really want to feel the pain, try these with a weighted vest or backpack. It’ll have you crying to yo momma.
Great exercises to implement into a jog or yoga routine. Thanks
Absolutely Mind-Blowing Work! Thanks a lot! Will test lots of these:D
Amazing! One that might be able to be added to this list is a low reverse plank, on the forearms. I think it’s called a chariot plank but haven’t been able to find the video I saw it in a long time ago.
Hello I cant do the exercise on 00:55 my butt is so huge its already on the ground in this position
Ive never commented beforeon youtube. But I had to. This was great!
Ooh my names adrian and i love licking disgusting furry testicle sacks
This was an excellent video. I’ve added the plank to my workout in an attempt to strengthen my core, but I was doing it with my feet close together like a push-up.
I’ve done your “deep core” practice at least 10x now, few times with my boyfriend, and we both love it! Judging from the comments on this video I’m hella excited LOL
EDIT: THOSE SIDE PLANKS WERE THE DEATH OF ME
Healthy workout!!! I Love it!!!!With very much Love and Respect for all the people on earth!!!! I wish everyone a fantastic,happy and Blessed Wednesday!!!Sweet greetings and warm hugs to you all my dear best friends!!! Stefan✌☀️!!
Amazing Ma’am….I can just do the normal plank…..I envy you.
Can we do it together and u r super women I like the way u explain. Love from
Despite pulling in my navel, this was really hard on my neck. Could not complete the side twists, not because the abs gave out, but because the neck did, even with lifting the chin and looking to the ceiling.
Maybe the person who is actually doing the Plank should not talk and someone else should narrate…
This was a great practice. I found myself getting pretty frustrated and my mind taking over alot so I want to revisit this with a different headspace and a more open heart.
I used to do 30-40 minute ab workouts given to me by a gym trainer, and thought those were pretty tough.
Then I came across your core workouts, and holy freaking god these are hard. You’ve got to have abs?!
You don’t need to buy any expensive supplements nor do any hard exercise or diet. I’ve been using Garcinia for 3 years now and I’ve turned my body around from heavily overweight to slim as a model. These pills are magical, and now they’re giving them away for FREE (shipping cost only) to those who want to try it out. If you’re interested, you can request your free bottle here (U.S. & Canada shipping only):
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Pretty much everyday for +1 year… this is a killer workout/ or warm up. Great motivation Thanks Rebecca! I haven’t touched weights in over a year, and I feel fluid and w/more mobilitymuscle tone is still solid but with a better feel… great for my golf game…
Thank you for some great plank variations. I recently posted a plank challenge on my channel but got some great ideas from you for my follow up challenge coming soon. Hope you are staying safe and fit fit through these challenging times.
Adriene, you rock. I’ve utilized this video and many others! repeatedly for the last three months of strict lockdown in South Africa. They’ve facilitated my self-practice in a way that I did not think I was capable of. You and your channel been a refuge in difficult and uncertain times. Thank you!
Damn, you’re a strong, beautiful woman, Kai. You give me the will to go on living!
Hello! Great video…thank you. Quick question about accommodations… any recommendations for diastasis recti (3 babies in 5 years has left my core very weak). Im working hard to repair it with exercise and yoga. I know I cannot do twisting moves.. and I have to be very careful doing planks. What can I do instead? I love your energy… High five!
Rebecca, you look so good in this video!! Thanks for all the inspiration, I read a little bit about your past on RL Healthy.com and it really resonated with me as I went through a few years at uni where I really struggled with my body image and weight. It was terrible for my family to see me go through it and they didn’t understand it at all. Its good to find someone who’s experienced something so similar. I’m looking to do my personal training course as soon as I can raise the money. Could you give me any tips regarding that?? Where did you do your a, here or on the USA?? And what was the title of the course as there are loads of fitness related courses. I know you’re busy, but if you have time that’d be great. Thanks for all the videos!! #ifeeltheburnrebecca!!!!!!!
Really like this routine, doesn’t put too much stress on my lowerback. I do seem to end up with loads of tension in my neck in some of these poses though.
I found this uncomfortable on my neck but have the confidence now after 2 months to adapt to what feels better. Just posting in case anyone else felt this.
Adrienealright friends, we’re almost there
Narratorwe WEREN’T almost there
So… I tried this for the first time two days ago and I got kinda frustrated. I couldn’t get through the whole practice and had to take breaks.
But today I tried it for the second time and it actually went super well and now I’m feeling very proud of myself for trying again and actually doing it!
I took so many rests but I made it
Thank you once again Adriene ❤️❤️
As usual Kai gives concise and to the point instruction, awesome!
Warning ⚠️ You can’t go into this after three months of minimal exercise and lockdown binge eating. I found out the hard way
Wow, never expected forearm plank to feel like a resting pose!
I feel like this Courage series is all focused on getting us fit hahahah thanks for all the effort in organizing these playlists for us. Even though the videos are already posted, I would not be able to commit to practice yoga everyday if they were not organised like you do. Love from Brazil <3
I’d like to know how many calories burn we will get finishing this workout? I do it daily morning and really love it<3 THANX<3
adriene you are lovely, since i met your classes i practice only with you. thank you for these precious precious important gifts to the world.
that’s not a problem for my abs, but my arms truly burn like hell xD
Cool! I love your variety of ideas. No repetitive work, both easy and harder, it’s just for everyone. Thanks!
This is just the right lengh to be able to make time & also get something from it, thanks for another amazing session Adriene:)
Athlean x was the only channel i’d Ever subbed on YouTube until I found yours recently, all your videos are awesome,great exercises,to the point, and no flashy b.s. keep up the good work.
Stronger than yesterday
Now it’s nothing but my way
My loneliness ain’t killing me no more
I, I’m stronger
Come on, now
Oh, yeah
Namasté
this was a tough but good practice! wowzers, my neck and abs were feeling it!
Another amazing workout!! Thank you so much these workouts are so helpful and leave me feeling sore and strong the next day!! <3
How are you keeping your lower back on the mat? I need to seriously tilt my pelvis into an awkward position to keep my back on the mat, it’s uncomfortable and whenever i lower my head my whole back arches.
Kinda wished you put the plank title underneath the plank like you do the rest of your videos.. like it
Why i cant see a single drop of sweaty at all
I dis normal plank for 30 second and my sweat is over ma body
The fact, that you are able to talk during this exercise makes me want to become as strong as you are in my core.
AWESOME PLANK VARIATIONS!!
On my way to work every day I stop for one minute in a quiet spot and do the scorpion plank for one minute.
One minute does not get me late for work because it is very insignificant. But it makes huge difference in my physique.
I might even add another minute to do the oblique twist plank. We’ll see.
Adrienne, what do you suggest I do at the end of the practice when you get into the final pose? I have a knee replacement and a bad knee and can’t sit in that position?
Cori you are stupendous…..i follow your videos religiously and they really help me & hats off to your agility girl…Impressed
Can’t believe this video does not have more views! Good selection of excercises and good explanation. In any case, glad I found it:)
Perfectly executed and a hard set of excercises. Also, a good and clear explaination of how to execute the excercise and motion. Keep up!
I love Adriene and these yoga videos with my whole heart but I’d be lying if I said I wasn’t cussing at Adriene a little during this one! Lol Equally as rewarding as it is challenging.
Loved this one! It is quick but surely strengthening. Will def try and repeat it 3x weekly ♥️ Thanks once again Adriene!
I wonder how many times I will have to do this practice before I’m not an UGLY mess on my mat? I thought my upper body strength was bad… man, it is nothing compared to my abs!!!
As an instructor, I have made this my “Go To ” lesson on planks for my guys. Thank you so much. Now a Subscriber.
Cool video, good exercices. But the timing is completely off, balance between the reps is also lacking a bit, so for a beginner who does those over and over there will be quite some imbalance built up.
But thanks for the sweat, love, T.
Hi, Rebecca I love your variation plant series. I’m encountering 1 problem when I do plank I got sore elbow. pls advice me Amy way my elbow not sore while doing planks.
Hello mam can you please tell me how many seconds we have to do this
Thank you Adrienne, I’ve never been much of a work out person. I have 4 sisters who all practice yoga and I’m the last to join in. Before the pandemic I had a lot of weight gain from menopause and depression. This pandemic has put me in a position of taking a long look at what I want the rest of my life to look like. It’s a struggle for me to get going each day but once I do my yoga practices (I follow 3 instructors) I feel a lot better. Thank you. This core workout is helping me build strength where I didn’t have any. Namaste
Awesome video. I love how you make it look so easy. Great work. P.s. love the cats 😉
Y’all are delusional in the comments. This is the absolute worst yoga instructor on YouTube but I guess u get what u pay for
day 10 of courage. It was hard for me, I took a break for several times. Hopefully to build core strength back. Actually I didnt try hard though.
Love all your videos, no-nonsense, clear, precise and great form well done!
Hey, have you tried wobble cushion planks? Hands on wobble cushions, feet on wobble cushion and all fours. You can also add many of the variations you’ve done in this video for an extra challenge.
Keep up the great videos:-)
Awesome video! Do you have any recommendation on how many reps needed for these moves?
love it all.
feeling good.
now my day can start for the better.
keep up with the videos…
Great video. I will definitely incorporate into my workout routine!
Adrienne: we can get a little fire going
Me: fires of hell are incinerating me
DAY 10 COURAGE! i did this practice while im fasting and it is 10 times harder, but more effective. Amazing practice. Thank you Adriene
Very good exercise,i Like it very much now i try ti do It thanks
Muchísimas Gracias!!! Excellent video!!! You are so creative!!!
I have a inginual hernia, will these exercises help with it or worsen it? I appreciate the video.
your videos are so clear and well produced! you deserve way more subscribers!
Best video ever.. didnt know there were so many different planks
Great instructions and sequencing. The hundred is more like a thousand-but an excellent challenge.
I am focusing in this moment how far I’ve come after 65 days of daily YWA. While the final needle-threading gave me a run for my money, I welcomed the time on the mat and could complete each exercise. When I began this journey in April, not a chance that would have been the case. This continues to be an amazing journey! Today was affirmation that the mat is the right place for me each and every day. Thank you, Adriene!
so I know a lot about workouts. just by using Unflexal guide:)
great work out! how many times per week? I lift 3 times per week
I have been doing this three times a week for about a month, and I can start to see abs! Thanks!
Hi Corey, just wanted to let you know your videos inspired me to change up my fitness classes that I teach and it’s breathed new life into my work, your ingenuity is priceless and inspiring, so just wanted to say thank you.
Also, will you marry me?
Adriene: you can repeat this two or even three times to give your abs a workout!
My abs: are you kidding, we can’t even do this once!
At least I tried… Namaste all and go you if you had to modify and rest loads like me!
Can you please make videos like this again? I love how you push me. Thank you!
Your steps is very fast no fallow a single step. Please keep slow for us. Thanks.