Core & Abs

Planks: Hand Variation


  • Flattens abdominal muscles.
  • Improves strength and stability in your core muscles.
  • Strengthens stable core muscles, reducing the risk of injury when performing other exercises or activities.

How to do a Plank:

Start Position: Place your wrists directly under your shoulders. Place your knees and toes in contact with the ground.

Movement: Push your hips forward into extension, simultaneously squeezing your glutes and abs. Drive your knees off the ground, forming a straight line from your shoulder to your ankle. Hold. 

Return: Lower your knees to the ground. 

Modification and Progression:

  • To simplify the plank, hold the plank position from your knees making sure your hips are fully extended.
  • To advance the plank, start the movement on your hands. Once you’ve mastered these two positions, try adding movement like the spider plank or plank cross unders –  just make sure to earn that progression and stay in good form!

Movement Tips:  

  • Make a plank active in all of your muscles by engaging your abs, back, quads, and calves.
  • Push your hips forward for full extension, tight hip flexors can have you believing you are fully extended when you’re not.
  • Do not forget your glutes! Wake them up from being a sleeping booty in that active plank position — squeeze those muscles.
  • Only hold a plank as long as you can keep contracting your muscles. Once you feel yourself starting to slip, come back to your knees, reset your posture, and head back into the plank.


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