4. PLANK BIRD DOG
Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, Alternate from between both sides.
5. WALKING PLANK
In a forearm plank, begin to laterally arm crawl the length of your mat: Keep your core engaged and shoulders and hips squared to the floor as you move the right elbow and right foot. Maintain the same body position as you move left elbow and left foot, traveling the length of the mat. Reverse the direction, returning back to starting position. That’s one rep. Repeat.
6. Plank Core Exercises – REVERSE PLANK
Sit on the floor with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Look up to the ceiling, point your toes, and keep your arms and legs straight. Keep your entire body strong, and form a straight line from your head to your heels. Squeeze your core and try to pull your belly button back toward your spine. If your hips sag or drop, lower yourself back to the floor.
The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in an incorrect position.
7. Plank Core Exercises – WEIGHTED PLANK
Adopt the plank position on your forearms. Next have a friend load plates onto your back as you stay braced. If you’ve never tried this before then it can be a good idea to take it slow at first. Its better to start off too light than too heavy and crush yourself.