Through #WHStrong Squad, Women's Health taps the most trusted trainers across the country for their best fitness advice. This time around, we're talking to 2017 Next Fitness Star Betina Gozo about her favorite plank variation.
There's no shortage of variations to try beyond the standard plank position. There's side plank, plank dips, sweep planks, the list goes on and on. But for Women's Health's 2017 Next Fitness Star Betina Gozo, nothing beats the around-the-world plank.
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"The around-the-world plank is one of my favorite plank exercises because it fires up your core stabilizers," Gozo tells Women's Health. For that reason, she loves to crank out this move right before any workout, since it wakes up the core and gets your entire body ready to work.
Related: This Is How Long You Really Need To Hold A Plank To See Results
So what exactly does this super-move entail? To try it for yourself, start in a high plank position, with your arms right underneath your shoulders. From here, lift one arm up, then place it back down to the ground. Then repeat with the other arm. Next, lift one leg up to about the same height as your shoulders, then place it back down. Repeat with the opposite leg. If you want to make this move even more challenging, you can lift your opposite leg and arm at the same time.
The around the world plank may seem simple, but in order to keep your body from rotating while you lift an arm or leg into the air, it forces your core to really activate, says Gozo. "Anti-rotation movements like this one are my favorite way to work your abs!"
Related: I Took Plank Breaks at Work Every Day for a Month—This Is What Happened
Plus, you also activate your glutes when you lift your legs in this plank, so it’s the perfect exercise to do before some serious strength training! The best way to add this move to your workout regiment: Incorporate the plank with a set of strength moves, or as part of an active recovery, suggests Gozo. "I prefer pairing it with a lower-body set because the plank can be taxing on your shoulders if you’re doing many upper body moves."
However you want to add this chiseling core move to your fitness routine, Gozo recommends sticking with doing five sets for each arm and leg, three times total.
