We all know planks. We’ve all been victimized by a plank challenge. Well, today’s plank workout will be a challenge, but its goal is to improve your anti-flexion muscles. Training in this way creates the solid core we need for stable extensions, multiple turns, and safe partnering.
The Plank Workout
For this workout, I do recommend using a mat. Also, even though we’ll be switching between wrist and elbow planks, take a moment to do some wrist circles to prep your wrists for these planks.
Ready? Let’s get started.
AROUND THE WORLD TAPS:
We’ll be starting our plank workout with your elbow plank. I recommend setting up with your feet slightly wider than your shoulders to maintain stability.
Keeping your hips still, release one arm and reach straight forward, come back to center, reach directly side, come back to center, reach back towards your feet, and come back to center.
This is counted as one rep, and we will alternate sides between reps.
It is very important to try not to redistribute your weight solely onto your supporting side.
Instead, focus on maintaining a three-point weight distribution between your supporting elbow and both feet. Ideally, your shoulders and hips should stay relatively neutral.
*Perform 5 reps per side (10 total), then immediately move on to side-to-side planks*
SIDE-TO-SIDE PLANKS:
This exercise is like a side shuffle but in a plank.
For a real challenge, you can add a small loop band around your wrists and/or ankles, but that is not required.
Get into a high plank position (weight in your hands).
Then, step your right arm and leg out to the side, following with your left arm and leg. These should be small steps!
Keep pushing up and out of the floor to keep your shoulders neutral.
For the sake of space, take 5 steps in each direction, then switch sides. 5 steps right and left is one rep.
*Perform 3 reps, then immediately move on to elbow to knee planks.*
ELBOW TO KNEE PLANKS:
You’re halfway through this plank workout! Keep that spine long and don’t give up!
Think of this exercise like a hybrid between a bird dog and a high plank.
Extend one arm forward, parallel with your ear. At the same time, extend the opposite leg toward the wall behind you.
As you do this, try to keep your spine neutral, not shifting to one side or the other.
Bring your elbow and knee close to touching at the center of your body before extending back out to the starting position.
Complete all reps on one side before moving onto the other side.
*Perform 8 reps per side, then immediately move on to the starfish plank.*
STARFISH PLANK:
Starting in your high plank, take small steps out with both of your hands and feet on the diagonals until you find a spot that is very challenging but also doable. You should look (or feel) like a starfish. Keep your booty down and engage those lats!
Once here, hold for 60s.
This will be hard, so good luck!
*Perform one 60-second hold, then immediately move
PLANK PUSH-UPS:
Phew! After that starfish plank, I bet you are relieved to be at the end of this plank workout!
Start in an elbow plank.
Using one hand at a time, press up into your high plank while keeping your hips stable. (N o wobbling side to side.)
Using the same hand you started with to push yourself up, lower yourself back down into your elbow plank.
Perform all reps on one side before switching to the other side.
Feel free to take a rest period between sides to ensure that you are keeping good form throughout.
*Perform 8 reps per side to complete the workout.*
This plank workout is fairly challenging to perform in one circuit, so don’t feel the need to double this one up with multiple rounds. Form is more important than volume when it comes to training stability!
As always, if you have any questions, shoot us a DM @dancerswholift on Instagram or send an email at dancerswholift@gmail.com! We are happy to answer any questions you might have!
Want more workouts like these? Try these dancer favorites: Kickline: A Workout For Legs, Dancer Abs: The Oblique Workout, Showgirl: A Workout For Full Body
