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17 Great Plank Abs Exercises you can do at Home to Build a Strong and Toned Core

13. Plank Abs Exercises – Plank Up Down

Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.

Lower your left arm down so that your forearm is on the floor. Then, do the same with your right. You should know be in forearm plank position.
Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. That’s 1 rep.
As you move, keep your hips as still as possible so that they’re not swaying from side to side. To make this easier, try widening your legs a little more.

Targets the core, latissimus dorsi, glutes, deltoids, and triceps.

14. Plank Abs Exercises – Plank Toe Tap

Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you with your feet together, and your core and glutes engaged. This is the starting position.
Step your right foot a few inches out to the right. Then, bring it back to the starting position.
Step your left foot a few inches out to the left. Then, bring it back to the starting position.
Continue for a set amount of time, trying to keep your butt and hips from lifting up or sagging down as you step.

Targets the the core, latissimus dorsi, glutes, hip adductors (inner thigh muscles), and deltoids.

15. Plank Abs Exercises – Rainbow Plank

Keep your core and butt tight and your hips lifted. Rotate your hips to the left side and tap the floor. Repeat on the right side. That’s one rep. Continue alternating sides.

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