Up and down plank - dynamic variation of the plank exercise

The up and down plank is a dynamic variation of the plank exercise. Begin in a low plank position on your elbows and forearms with engaged core muscles, ensuring a neutral spine parallel to the floor. From there, raise one hand to the floor to transition to a high plank, holding for a few seconds, and then return to the initial low plank position.

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Plank Jump In - high-intensity core exercise

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Plank jump-ins are a high-intensity core exercise. Begin in a high plank position with your chest and shoulders positioned over your hands. Kick off with both feet and jump the legs through toward the hands, aiming to get them around knee to elbow level, and then jump back to complete one repetition. This exercise is an excellent way to work on core strength and agility while adding an element of cardio to your routine.

Sit outs - improve your agility and mobility

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Sit-outs are an exercise that starts in a high plank position with an engaged core for a stable base. You rotate your body to one side, lifting the inside hand up and bringing the outside foot through until you are fully extended, and then return to the high plank position before repeating the movement on the opposite side.

Sit Up Punches - engage overall abdominal strength

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To perform sit-up punches, begin in a lying position on the floor with your knees bent. Crunch your abs upward, aiming to touch your knees or thighs, taking care not to strain or pull on your neck. While in the lifted position, release one of your hands and punch it toward the opposite knee. Return the hand back down and repeat the punching motion on the opposite side.

Shoulder tap - stability exercise

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Shoulder taps are an excellent core stability exercise. To do them, begin in a high plank position with your feet spaced one to two shoulder widths apart. Ensure your chest and shoulders are over your hands, engage your core, and maintain a neutral spine. Lift one hand off the floor to touch the opposite shoulder, then return it to the ground and repeat the movement on the opposite side.

Butt Ups

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Butt ups offer an excellent way to target the abdominal muscles, with a primary focus on the lower abdominal area. Begin in a supine position, with your hands positioned alongside your hips. Elevate your legs to form a 90-degree angle and initiate the movement by engaging your abdominal wall, directing your feet upward. It's imperative to maintain a constant connection between your back and the floor, preventing any undue stress on your neck while you aim to bring your feet closer to the ceiling.

Up and down plank - dynamic variation of the plank exercise

More like this:

Plank Jump In - high-intensity core exercise

Sit outs - improve your agility and mobility

Sit Up Punches - engage overall abdominal strength

Shoulder tap - stability exercise

Butt Ups

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