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Photo: Instagram/@jlo

Even if you think classic planks are sweat-inducing enough, keep in mind that celeb trainer David Kirsch isn’t one to stick to the basics—especially when he’s working with star-studded clients like J.Lo. One of his go-to moves? A two-step plank variation that will make even the fittest fitness devotees sweat.

The glider plank, which moves from the classic stance through a pike and knee tuck, works multiple muscle groups—particularly your abs, obliques, arms, and upper body. After completing a few, you’ll know exactly why Jenny from the block has such a strong body.

The glider plank, which moves from the classic stance through a pike and knee tuck, works multiple muscle groups—particularly your abs, obliques, arms, and upper body. And, after completing a few, you’ll know exactly why Jenny from the block has such a strong body.

To do the move, first get into plank position. Then, “keep your hands under your chest, your neck relaxed, and your spine neutral,” Kirsch told Self. Next, slide your feet in toward your body using gliders (Kirsch suggests putting two towels under your feet to keep you mobile but stabile), with your legs straight the entire time, as your hips pike into the air to form “an upside-down V shape.”

You’re not done yet, though. Next comes part two of the move: the knee tuck. Once you return to plank position, bring your knees into the center of your chest and then to either side. “I like this for engaging not only my middle and lower abs but also my obliques. You’ll be working your arms and upper body as well,” Kirsch said.

If you’d rather start slow, Kirsch recommends holding a 60-second plank, then amping up your routine to the two-part variation that’s as hard as Adam Rippon’s abs. Once you’re comfortable doing the glider plank, Kirsch suggests completing 15 reps of the entire move two to three times throughout your workout so you blast your abs continuously. Talk about feelin’ the burn.

This is the easy way Jennifer Lopez found happiness and confidence. Or, check out Kirsch’s take on the ketogenic diet.

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