Fitness Tips

This Plank Series Works Every Angle of Your Core in Under 10 Minutes

Tehrene Firman

Photo: Stocksy/Linzy Slusher
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The next time you want to bust out a core workout in under 10 minutes, this series of moves is the way to go. While that doesn’t seem enough time, Solidcore trainer Triana Brown packs a whole lot of burn into the quickie plank workout.

Throughout the plank series, you’ll do a handful of different exercises to strengthen your abs. There’s the army crawl, plank extension, plank crunch, side plank with rotation, and straight arm crunch.  “You can add this onto a lower body workout, an upper body workout, or you can do it on its own,” Brown says.

Even though this workout uses sliders to make the exercises even more challenging, you don’t need them to get the job done. Brown recommends utilizing other things you already have around the house. “If you don’t have any, you can always use some towels or a paper plate,” Brown says. You can even put on pair of cozy socks that slide easily on the floor.

The best plank series workout to try at home

1. Army crawl

  1. Put the sliders on the bottoms of your feet and get into a low plank position.
  2. Walk your elbows up your mat while keeping your body stable.
  3. Walk your elbows back down your mat to your starting position.
  4. Perform the exercise for one minute.

2. Plank extension

  1. Put your knees on the bottom of your sliders and your elbows directly under your shoulders.
  2. Rock your shoulders back behind your elbows, sliding your lower body back.
  3. Squeeze your abs to slide forward and restack your elbows.
  4. Perform the exercise for one minute.

3. Plank crunch

  1. Get into a high plank position with your toes on the sliders and your hands directly under your shoulders.
  2. Contract your abs and bend your knees to your chest.
  3. Slowly resist back out to your plank position.
  4. Perform the exercise for one minute.

4. Side plank with rotation

  1. Get into a side plank position with your feet stacked or staggered, and your elbow directly under your shoulder.
  2. Reach your opposite hand toward the ceiling, lift your hips higher, then rotate your hand under your body.
  3. Open back up to your starting position and repeat.
  4. Perform the exercise for one minute, then repeat on the opposite side for one minute.

5. Straight arm crunch

  1. Lie down on your back with your legs and arms stretched to the ceiling. Your feet should be over your hips, and your hands should be over your shoulders.
  2. Crunch your upper body as you lower your hands and feet.
  3. Hover your legs over the ground, and bring your arms to your sides a couple inches above the ground.
  4. Hold, then slowly move back to your starting position.
  5. Up the challenge by adding scissors, arm pulses, or flutter kicks.
  6. Perform the exercise for two minutes.

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