Planking is one of the best ab exercises you can do- it works the full core, requires no equipment and is scaleable to any level. Before my second session with TruBe trainer Alex, I could probably have done four different styles of plank. During our hour long session, Alex really tested me with 8 different plank moves, most of which I had never seen let alone attempted before. I completed them each for 45-60 seconds (repeating on the other side where applicable) as part of a full body circuit workout.
For me, the best thing about working out with an experienced personal trainer, like those on the TruBe app, is that no matter how much you work out, they can always teach you something new. I love the changes to the TruBe app that mean you can now save your favourite trainers, meaning they will see your request before other trainers. I’ve definitely favourited Alex- his workouts are really tough but fun!
Adding in these plank variations to a circuit workout, ab set or tacking them on to the end of a run will really improve core strength and definition.
Side Plank with arm rotation
Starting from a standard plank with straight arms, rotate your hips to the right as you bring your right arm up to shoulder height, rotate hips to the left and push your right arm underneath your torso and out to the other side. Repeat on the other side.
Plank with hip flexion and extension
Starting from a standard plank with straight arms, push your hips back into a downward dog style position before pushing your hips forward back towards the ground (without arching your back).
Plank with leg abduction and adduction
Starting from a standard plank with straight arms, drive hips from left to right, moving your one leg out to the side then crossing it over your other leg and back again, keeping the foot flexed and the shoulders still. Repeat on the other side.
Plank with leg rotation
Starting from a standard plank with straight arms, elevate your right leg and bend the knee. Pivot your left food and drive your right knee forward and left, rotating your hips and shoulders. Push your hip back out and leg up on the right side. Repeat on the left side.
Side Plank with arm and leg abduction and adduction
Starting in a side plank on your right hand with feet stacked, with right arm elevated, lift up right leg to just above hip height whilst raising arm above the head, lower arm and leg. Repeat on the right side.