Firm your abs, legs, butt and more with these pumped-up planks.
What: Plank. But better than plain plank. Trainer David Kirsch adds moves so you bonus-tone other body parts for an allover workout. Efficiency, up; boredom, down.
You’ll Need: A set of 5-pound weights
How: Do 3 sets of 12 reps of each multitasking move three times a week on alternate days.
Reach for It
Start in a side plank, left palm on floor, a weight in right hand, right arm extended to ceiling (as shown). Rotate shoulders toward floor and reach right hand under body. Return to start for 1 rep. Do 12 reps. Switch sides; repeat.
Works shoulders, biceps, back, abs, obliques
Get a Leg Up
Start in a plank with a weight in each hand. Lift and extend right leg (as shown); pause, then draw right leg out to side. Pause. Reverse move. Repeat on opposite side for 1 rep. Do 12 reps.
Works shoulders, abs, butt, thighs
Arm Candy
Start in a plank with a weight in right hand. Draw right hand to rib cage (as shown); pause, then extend right arm behind you. Reverse move for 1 rep. Do 12 reps. Switch sides; repeat.
Works shoulders, back, triceps, abs
On the Side
Start in a plank with a weight in right hand. Raise right arm out to side (as shown). Return to start for 1 rep. Do 12 reps. Switch sides; repeat.
Works shoulders, abs
Crunch Time
Start in a side plank, left forearm on floor, a weight in right hand. Extend right elbow toward ceiling, palm above right ear. Keeping hips stacked, draw elbow toward floor (as shown). Pause; return to start for 1 rep. Do 12 reps. Switch sides; repeat.
Works shoulders, abs, obliques
Want to see these moves in action? Check out the video.
All photos courtesy of SELF.
—by Jaclyn Emerick
