1Down Dog To Knee Drive
How to:
- Start in a high plank position.
- Lift hips into a downward dog position.
- At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.
- Return to plank, driving right knee to tap right elbow.
- Continue for 30 seconds.
- Repeat on the opposite side.
2Side Plank Crunch
How to:
- Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.
- Bring left knee toward left elbow in a crunch, engaging obliques as you do.
- Return to start and continue for 30 seconds.
- Repeat on the opposite side.
3Side Plank Knee Raise
How to:
- Start in a side plank on right forearm with left arm extended overhead.
- Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.
- Reverse the motion to return to start and continue for 30 seconds.
- Repeat on the opposite side.
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4Side Plank Toe Tap
How to:
- Start in a side plank on right forearm with your left arm toward ceiling.
- Slightly lift left foot and swing it forward while bringing left hand to tap toes.
- Return to start hovering left foot over right and continue for 30 seconds.
- Repeat on the opposite side.
5Forearm Plank Saw
How to:
- Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
- Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.
- Then shift forward to bring chest beyond elbows and heels slightly forward.
- Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)
6Forearm Plank With Knee Touch
How to:
- Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
- Slowly and with control bend and lower right knee to touch mat.
- Reverse the motion.
- Repeat with left knee.
- Continue alternating for 45 seconds.
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7Mountain Climber
How to:
- Start in a high plank, shoulders over wrists, pelvis tucked, and ribs drawn toward hips.
- Drive right knee toward chest.
- Replace right foot on the mat and immediately drive left knee toward chest.
- Replace left foot on the mat.
- Continue alternating for 45 seconds.
8Bird Dog
How to:
- Start on all fours with knees under hips and wrists under shoulders.
- Lift left arm out in front of you, and extend right leg straight behind you.
- Bend left elbow and right knee, then bring them together to touch underneath your body.
- Extend back out straight. Continue for 30 seconds, then repeat on the opposite side.
Pro tip: Level up by starting in a high plank position.
9Plank Hip Dips
How to:
- Start in a forearm plank position with elbows under shoulders and knees, hips, and torso in a straight line.
- Drop right hip toward the floor, then return to center.
- Immediately drop the left hip toward the floor.
- Continue alternating for 45 seconds.
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10Plank Shoulder Tap And Jack
How to:
- Start in a high plank position with knees, hips, and shoulders all in a straight line.
- Simultaneously tap right hand to left shoulder, and jump feet out wide.
- Simultaneously jump feet together and replace hand on the mat.
- Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.
11Side Plank Thread The Needle
How to:
- Start on left side with left forearm on mat and knees bent.
- Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.
- Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.
- Reverse the movement to return to start.
- Continue repeating for 30 seconds, then switch sides and repeat.
12Forearm Plank Knee Tap
How to:
- Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.
- Without moving hips, slowly bend and lower both knees to the ground with control.
- Gently tap the mat and straighten legs back out.
- Continue repeating for 45 seconds.
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13Plank Jumps
How to:
- Start in a high plank position with knees, hips, and shoulders all in a straight line.
- Bend knees and jump both feet in toward arms.
- Jump both feet back and extend legs to high plank position.
- Continue repeating for 45 seconds.
14Plank Up Downs
How to:
- Start in a high plank with back flat and shoulders over wrists.
- Lower right forearm to the mat.
- Lower left forearm to the mat, and pause in the forearm plank position.
- Place right hand on the mat, and press to straighten right elbow.
- Place left hand on the mat and press to straight left elbow into high plank.
- Continue repeating for 30 seconds.
15Side Plank Hip Dips
How to:
- Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)
- Use obliques to lower hips toward the mat with control.
- Reverse the movement to return to start
- Continue repeating for 30 seconds, then repeat on the opposite side.
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16Single-Leg Knee Drive to Kick Out
How to:
- Start in high plank position with shoulders over wrists and body in a straight line.
- Drive right knee to tap right elbow.
- Straighten right leg back and up without moving hips.
- Lower right foot to return to start.
- Continue for 30 seconds, then repeat on the opposite side.
17Quad Hold Knee Taps
How to:
- Start on all fours, in tabletop position.
- Lift knees to hover two inches off the ground.
- Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.
- Return right hand and left foot to floor.
- Then, lift left hand and right foot and tap right knee.
- Replace left hand and right foot on the amt.
- Continue alternating for 45 seconds.
18Bear Plank Shoulder Tap
How to:
- Start on all fours, in tabletop position.
- Lift knees to hover two inches off the ground.
- Squeezing core and keeping back flat, lift right hand and to tap left shoulder.
- Replace right hand on the floor.
- Repeat with opposite side.
- Continue alternating for 45 seconds.
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19Side To Side Plank Hops
How to:
- Start in a high plank position.
- Jump both feet toward left elbow, then return to center.
- Repeat on the opposite side.
- Continue alternating for 45 seconds.
20Sprawl
How to:
- Start in a high plank position.
- Jump feet in toward hands, planting them behind or just outside arms.
- As soon as feet come in, lift chest into a low squat position.
- Raise arms next to ears.
- Place palms down on the ground and jump back to start.
- Continue for 45 seconds.
Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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