1. The classic plank
2. Not quite there yet? If you are unable to hold the classic plank for more than 20 seconds, scale back to this version, Plank with Straight Arms:
Rotate your arms so that the crease in your elbow is facing directly ahead.
3. Plank with a dynamic knee tuck – These can be done in a variety of ways. My favourite is bringing the knees out to the side and tucking them up as close as possible. Alternate left and right leg by bringing the knees out to the side and tucking them up as close as possible to your elbow. Left and right is one rep! Aim for 20 to 30 tucks per set.
4. Plank-to-push up or Moving Plank – Starting in a classic plank and without shifting at the hips, push yourself up one arm at a time into a push up position, with palms down and arms extended. Lower yourself back down, and alternate the push-off arm on each rep. Aim for 60 seconds continuous on your first go of it!
5. Plank Extension. Without twisting or turning at the hips, alternate between lifting your arms and toes up off the floor. Try to perform 10 flawless extensions!
For the real experts, lift the right arm and left leg off at the same time, holding for 2 to 5 seconds, and then alternating to the left arm and right leg, as shown above!