7 Plank Exercises for a Tighter and Toned Stomach

bethany plank cover

If you’re like most people, this is the time of year you’re trying to define your abs & lose your love handles. After all, we all want enviable abs for the summer. If this sounds like you, these 7 Plank exercises can help you achieve your goal.

Combine these 7 Plank exercises with High Intensity Interval Training (HIIT) and proper diet (see the articles below) for the perfect summer six pack!

Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS!

How should I adjust my diet if I want to have six-pack abs?

1. Side Plank

  1. Begin in a standard plank position.
  2. Rotate to your right so that the left side of your body is pointing up and your right side is supporting your body weight.
  3. Hold for 30 seconds.
  4. Return to standard plank position.
  5. Rotate to your left so that the right side of your body is pointing up and your right side is supporting your body weight.
  6. Hold for 30 seconds.
  7. Return to a standard plank position.

Bethany performing side plank

2. Plank with alternating leg and arm raises

  1. Begin in a standard plank position
  2. Raise your right arm and left leg straight up and hold that position for 5 seconds.
  3. Return to a standard plank position.
  4. Raise your left arm and right leg straight up and hold that position for 5 seconds.
  5. Repeat each step for a total of one minute.

3. Plank with Alternating Knee

  1. Begin in a standard plank position.
  2. Raise your right knee towards your torso without allowing your leg to touch the ground and hold that position for 2 seconds.
  3. Bring leg back in and return to a standard plank position.
  4. Raise your left knee towards your torso without allowing your leg to touch the ground and hold that position for 2 seconds.
  5. Perform this exercise for one minute.

4. Side to Side Plank

  1. Begin in a standard plank position.
  2. Rotate into a left side plank and hold that position for one minute.
  3. Raise your right leg into the air at a 45 degree angle and hold it there for 5 seconds.
  4. Lower your right leg and then rotate back into standard plank position.
  5. Rotate into a right side plank.
  6. Raise your left leg into the air at a 45 degree angle and hold it there for 5 seconds.
  7. Lower your right leg and then rotate back into standard plank position.
  8. Perform this exercise for one minute.

5. Over and Under Side Plank

  1. Begin in a left side plank.
  2. Raise your right arm into the air and hold it there for 5 seconds.
  3. Reach your arm underneath the space between your body and the ground and bring it back up in one fluid motion.
  4. Repeat on your right side.
  5. Perform this exercise for one minute.

6. Bosu Ball Plank with Bubble Side Up

  1. Lift your body into plank position with your forearms placed on the Bosu ball.
  2. Hold that position for one minute.

Bethany performing Bosu ball plank - 2

7. Bosu Ball Plank with Flat Side Up

  1. Lift your body into plank position with your forearms placed on the Bosu ball.
  2. Hold that position for one minute.

Bethany performing Bosu ball plank - 1

Perform this workout consistently and you should start seeing more definition in your abs and the rest of your core!  It’s a tough workout that will challenge your core muscles. But any goal worth achieving requires a challenge.

Posted on June 20, 2014, in Easy, exercise, fitness, fitness club, Health, Helpful, LA Fitness, LA Fitness Blog - Living Healthy, LA Fitness Blog - Top Tips, la fitness reviews, LA Fitness Reviews - About, lafitness.com, Nutrition, Simple, Strength, Top Tips and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 3 Comments.

  1. Gregory Taper

    Engaging your abdominals is important here. Drawing the pelvis upwards, contracting/squeezing/sucking in your abdominals and pulling your elbows toward your body all help engage and fully contract the muscles you want to work during the movement instead of just hovering over the floor for a period of time.

  1. Pingback: Why haven’t I lost weight or belly fat after two months of working out? | LA Fitness | Official Blog | Living Healthy

  2. Pingback: Can you flatten your stomach with diet alone? | LA Fitness | Official Blog | Living Healthy

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