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If your back starts to bow or your shoulders start to sink, take a break.If you want to get super technical, have a friend gently place a broomstick or yardstick on your back. It also offers a kick of cardio.Initially, aim for 2 sets of 4 to 6 repetitions. Aim for up to 20 reps on each side as you get stronger.Plank jacks get your heart pumping during your strength routine.Mountain climbers activate your whole body, making them a really effective exercise with a burst of cardio. Trainer Clinton Steenkamp advises you to:Fitness expert Melissa Boleslawski calls this exercise the “money maker.” This full-body exercise targets the abs, mid-back, and chest, but also activates so many other muscle groups. You can do this on a mat or with a foam roller. Then, you can increase difficulty and build greater stability with variations like arm reaches, or raising and lowering your hip.For another move that will define your obliques, try taking the knee to the outside, pulling it across your torso.Swiss ball jackknives are also excellent for building strength and stability. Your head should be in line with your back.By removing one point of contact with the ground, this variation increases the demand on your core.If there’s one exercise we all love to hate and hate to love, it’s this one.
This plank is noticeably easier to hold than the traditional straight … So many things — pizza, pasta, and oh yes, pregnancy! Follow the same steps for a standard plank, but instead place your hands or forearms on the ball, directly under the shoulders.Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Mitchell recommends that you start with 10 to 15 reps, followed by a rest, and then repeat for another set. It tests your stability and core strength.Continue alternating sides for 45 seconds for 1 set. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment).2. The top of the stick should make contact with your head, and the bottom of the stick should rest between your buttocks.The stick should also make contact right between your shoulder blades for proper alignment.Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on your core. Position your body in a standard plank, then lift one leg toward the ceiling as far as you comfortably can without compromising your back. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. For the most basic posture:Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. If flat palms bother your wrists, clasp your hands together.Lie on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked.You can make the plank more difficult by raising the opposing arm or leg — or both — in the air. This video outlines proper form and technique.By building your strength, fitness expert Ani Esraelian asserts that you’ll gain greater body awareness and control.

Ground toes into the floor and squeeze glutes to stabilize your body. Aim for 3 sets, 60 seconds each, or do as many as you can safely perform with excellent plank form.Complete 5 steps to the right and then 5 again to the left for one set. Knee plank. Be sure to keep your wrists, arms, and shoulders stacked throughout the exercise.Try these “Spider-Man” planks to feel the burn in your obliques, abs, and lower spine.The pursuit of perfect abs often seems like a lifelong ordeal. This full-body exercise targets several muscle groups, including the glutes, hamstrings, abs, obliques, triceps, and shoulders. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath. Alternatively, Steenkamp encourages you to time 1- or 2-minute rounds, working up to 5 rounds.Boleslawski encourages her beginner clients to complete 7 reps and her advanced clients to do 15. Alternatively, time 2 to 3 minutes for each rep.This fitness pro demonstrates the movement with a toe tap, but you don’t necessarily need to touch the ground.If you’re new to planks, the forearm plank is a great way to really feel the burn. Palms-to-Elbows Banded Plank Tap (Core, Chest & Shoulders) - … Share on Pinterest. Your legs should be working, too — be careful not to lock or hyperextend your knees.To really get your core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below your sternum) to bottom (directly below your belt). Using the foam roller is more advanced.

Here’s how you do them:Plus, a plank will tone your back, glutes, hamstrings, arms, and shoulders at the same time. From the Spider-Man to the Swiss ball jackknife, these will bring you ever closer to an abs-solutely killer core.
That’s a lot of gain for just 60 seconds of pain.This video from Howcast demonstrates several modifications to make the side plank easier or more difficult. Hold the position for 20 seconds.