Plank-Based Core Workout

The moment you've all been waiting for: part 2 of my core workout series!  Everybody knows planks and you either love them, hate them, or a little bit of both.  I'm a part of the mixed category - I love them because they work, but I hate them because they are hard.  We've all tried a traditional plank, but did you know there are other types of planks out there?  Well if you didn't before, you do now.  They have weird names like "bear plank" and "bird dog," and they're a little easier than a traditional plank.  I like introducing these new plank styles into my core routine because it's good to mix things up.

This routine is a mix of traditional & non-traditional planks with another move in the middle to break things up a bit.  Check out the full routine & videos below!

20 Minute Routine:

• Bird Dog Crunch: 20x/side
• Bear Plank: 30 second hold 2x
• Leg Over Taps: 20x
• Side Plank W/Turns: 15x, Side Plank W/Leg Raise 15x, then switch sides
• Plank Up Taps: 10x

Repeat!

Explanations & Videos:

You may be wondering what any of that means, but don't worry, I have videos and descriptions for you guys.

Bird Dog Crunch:

Come onto all 4s with your hands planted directly under your shoulders and your hips above your knees.  Lift your right arm in front of you and left leg behind you, simultaneously until they are parallel to the floor.  As you bring them into your body, bring your right elbow to your left knee under your torso (like you're doing a crunch).  Repeat on one side and then switch to the other.

Bear Plank:

Stay on all 4s, but tuck your toes under your feet.  Bring your knees off the ground with your back flat and hold for 30 seconds.  Bring your knees back down to the floor and rest for a moment and then repeat.

Leg Over Taps:

I forget the actual name of this move, so this is what I've called it.  Place a water bottle or weight at one end of your yoga mat and sit with your legs slightly bent in front of you, on one side of the object.  Lift your feet 2 inches off the ground and bring one leg over the object, then the other.  Lift the legs back over the object in the opposite direction & repeat.

Side Plank Series:

Side Plank w/Turns - Come up into a side plank on your left elbow and raise your right arm straight in the air.  Bring your right arm down and twist your body slightly so that your arm is touching the edge of the yoga mat behind you.  Circle your arm & body back up to the original position and repeat.

Side Plank w/Leg Raises - Give yourself a rest from your turn plank and then come back up on your left elbow into a side plank.  Lift your left leg off the ground (you'll need to adjust your feet so your right foot is planted) and bend your knee up towards your torso.  Straighten your leg out and repeat.

Once you've completed these moves on one side, switch to the other and repeat.

Plank Up Taps:

I saved the best for last!  For these, you'll place a weight or water bottle at the end of your yoga mat and come into a plank position on your elbows with your arms on either side of the object.  Come up into a high plank by straightening your arms one at a time and then tap your object with each hand once.  The key here is to keep your core tight and not allow your hips to twist while you're doing the taps.  To make this easier at first, keep your feet hip width apart.  After you've tapped with each hand, come back down to a plank on your elbows and repeat.