Do this quick plank circuit as few or as many times as you want–all you need is a little floor-space and yourself for this do-anywhere core-strengthener.
Raise your hand if you’ve ever held a plank while scrolling through Instagram on your phone.
If you could see me now, I’d be raising my hand. Although now that I think about it, it was Pinterest, not Instagram. In my defense, you can keep fairly good forearm plank form while scrolling, but I wouldn’t recommend it because I’m working on the difficult art of not-multitasking.
It sounds so unproductive and inefficient. But I’m finding (the hard way) that trying to do too many things at once, or even just being distracted, detracts from my focus. Meaning I get less stuff done. And everything takes longer. And I stress out. (Post on this coming soon!) So, that’s why I’m slowly working on intentionally not-multitasking.
And one practical application of that would be not scrolling through social media while planking.
Anyways, since we’re now back on the subject of planks…
I love planks for a few reasons:
- You can do them anywhere.
- There are so many variations. Be gone, boredom.
- You can do them at whatever level you want: from intense core burn to more of a gentle stretch.
This quick plank circuit involves some of my favorite plank variations. One circuit takes 5 minutes, with 30 seconds per plank variation. You can complete the circuit few times for a longer workout, once at the end of whatever movement you’re enjoying, or when you just need a little break to re-focus.
Descriptions for each plank variation in this quick plank circuit are at the end of the post. Enjoy!
- High plank. Hold a standard plank on hands.
- Staying in high plank, drive one knee towards your elbow. Alternate legs.
- In high plank, tap your shoulder with your opposite hand. Alternate.
- Go into side plank, supported by your left hand. With your right arm, reach towards your left elbow. Modifications: perform side plank resting on forearm, or drop to your knee to support yourself.
- Same as 4, but on your right side.
- In side plank on your left side, lift your top (right) leg, lower, and repeat.
- Same as 6, but on your right side.
- Come into plank on your forearms. Extend one arm and opposite leg at the same time. Alternate.
- Start in high plank. Lower one arm down so you’re resting on your forearm, then lower the other arm down. You’re now in a low plank on both forearms. With the starting arm, push yourself up back onto your hand, then do the same with other arm so that you return to high plank position on your hands. Repeat.
- Come into low plank position on forearms. Lower your hips from one side to the other, forming a “rainbow.”
What’s your favorite plank variation?