Most People Can’t Complete This Challenge. Can You?

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If you’re looking to strengthen your core in record time, there’s no move that’s more effective than a plank. Inspired by this, we had Fabletics Master Jessica Lucatorto put together an 11-move plank challenge that will seriously make you sweat. Whether you try one move per day or see how many you can get through in one session, your abs will thank you! Ready? Set? Plank!

 

Move 1: Plank with Arm Reach Overhead
1. Start in a push-up plank position with your shoulders over your wrists and neck long in line with your spine. Use your lats to draw your shoulders away from your ears. Tuck your glutes under to lengthen your lower back.
2. Inhale to reach one arm overhead along your ear. Try not to let your hips sway from side to side; the goal is to keep them square with both hip bones pointing to the ground. Hold for 3 breaths (work up to 5 breaths). Lower your arm back to plank.
3. Repeat on second side.
4. Repeat 5x on each side.

 

Move 2: Forearm Side Plank with Hip Lift
1. Start in a forearm side plank. Press out of the stabilizing shoulder using your lats and obliques. Reach your top arm up in line with your shoulder.
2. Inhale to lower your hip to the mat. Don’t let your hips collapse; only hold this for a beat, then lift your hips back to side plank.
3. Repeat 10x on each side.

 

Move 3: Forearm Side Plank with Ab Crunch
1. Start in a forearm side plank with your top leg hovering over your supporting leg. Reach your top arm back so that the palm of your hand is at the nape of your neck.
2. Inhale to prepare. Exhale to pull your top knee to your elbow, hold for a beat. Inhale as you reach your leg back out, lengthening your spine back to the first position.
3. Repeat 5x on each side. Challenge yourself and work your way up to 10x on each side!

 

Move 4: Forearm Side Plank with Twist
1. Start in forearm side plank with your top arm reaching up.
2. Engaging your abs, pull your navel up and in. Lift your hips slightly to reach your top arm under your body as you twist.
3. Return back to the starting position.
4. Repeat 5-10x on each side.

 

Move 5: Forearm Plank + Sway Back and Forth
1. Start in forearm plank with your palms pressing down into the mat. Tuck your glutes under to lengthen the lower back.
2. Inhale to sway forward over your toes and exhale to return back to the first position.
3. Repeat for 30 seconds.

 

Move 6: Forearm Plank with Hip Dip
1. Start in a forearm plank with your palms pressing down into the mat.
2. Keep pressing both forearms down into the mat and inhale to dip one hip down. Hold for just a beat, then return back to plank on the exhale. Feel the twist in your abs, cinching the waist.
3. You can stay on one side for all reps, then switch to the other side or alternate from side to side. Start with 10 reps and work your way up to 20 reps.

 

Move 7: Forearm Plank move from Side to Side
1. Start in a forearm plank. Without lowering your legs, rotate to a side plank. Stack your feet and bring your top hand to your hip. Hold for a count.
2. Return to front plank and your top arm will lower to replace the other arm.
3. Rotate to the second side plank. Hold for a count.
4. Try to repeat 5x on each side. Work your way up to 10x without putting your knees down!
5. You can play around with the breathing. Try a few where you inhale to move to side plank, exhale to return. And then switch it up.

 

Move 8: Forearm Plank with One Foot Stacked
1. Start in a forearm plank with your palms pressing into the mat.
2. Lift one leg up and stack your toes on top of the opposite heel. Hold for 30 seconds. Return your foot back to plank.
3. Lift the other leg up and stack your toes on top of the opposite heel. Hold for 15 seconds. Return your foot back to plank.
4. Repeat 5x on each side.

 

Move 9: Plank + Knee to Nose
1. Start in a front plank on your hands. Use your lats to draw your shoulders down your back, away from your ears. Lengthen your neck in line with your spine.
2. Inhale to lift one leg up, feeling the opposition through the crown of your head and your toes.
3. Exhale to pull your knee to your nose, rounding your back. Hold for one breath. Lift your foot so it doesn’t drop to the mat. Pull your navel in and up to keep your back supported.
4. Reach your leg back out, then return back to plank.
5. Repeat on the other side.
6. Repeat this exercise 5x on each side. Work your way up to 10x. Each time, try to keep your leg pulled in longer, add breaths or use a timer to help you keep track.

 

Move 10: Plank + Knee to Elbow
1. Start in a front plank on your hands. Use your lats to draw your shoulders down your back, away from your ears. Lengthen your neck in line with your spine.
2. Lift one leg up, feeling the opposition through the crown of your head and your toes.
3. Exhale to pull your knee to your elbow on the same side. Try to lift your knee as high as you can above that elbow. Hold for one breath.
4. Reach your leg back out, then return back to plank.
5. Repeat on the other side.
7. Repeat this exercise 5x on each side. Work your way up to 10x. Each time, try to keep your leg pulled in longer, add breaths or use a timer to help you keep track.

 

Move 11: Plank + Knee to Opposite Elbow
1. Start in a front plank on your hands. Use your lats to draw your shoulders down your back, away from your ears. Lengthen your neck in line with your spine.
2. Lift one leg up, feeling the opposition through the crown of your head and your toes.
3. Exhale to pull your knee to your opposite elbow, crossing your body. Hold for one breath. Keep your neck lengthened in line with your spine. This is a great spinal twist as you’re working your abs!
4. Reach your leg back out, then return back to plank.
5. Repeat on the other side.
6. Repeat this exercise 5x on each side. Work your way up to 10x. Each time, try to keep your leg pulled in longer, add breaths or use a timer to help you keep track.

 

– Jessica Lucatorto

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