Physical Kitchness

Where Food & Fitness Meet Mom Life

  • Home
  • About
    • Work with Me
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Desserts
    • Appetizers
    • Sides
    • Snacks
    • Whole30
  • Workouts
  • Meal Planning
  • Wellness
  • Meal Planner
  • Instantly Paleo
  • Fitness Blueprint
Meal Planner Fitness Blueprint Instantly Paleo
You are here: Home / Workouts / Plank Love – 10 Minute Plank Workout

Plank Love – 10 Minute Plank Workout

19 Aug

What’s flat, tight, and burns when you hold it? If you said a plank, you are correct! And if you’re up for a challenge, you have to try this 10-minute plank workout.

Pin it!

10-minute plank workout

Planks are one of those power moves that targets multiple muscle groups and tones and tightens everything you want it to. Need sculpted shoulders for tank top season? Plank. Want a toned core? Plank. Wishing for cut arms? Plank. Dreaming of tightening your tush? Plank. You get the picture.

This workout is only ten minutes but it will leave your whole body burning. And if you are able to get through an entire ten minute circuit holding a plank while performing these variations, then I’m sure you already have the toned, tight, strong areas I just discussed. But if you can’t, no problem-o. Simply sit back on your heels with arms extended front (in a child’s pose position) when you need a break and then get right back in to it. Complete one minute for each variation.

Variation #1

Forearm plank with up-and-down hip raises (tuck your seat and engage your core – belly button to spine).

Hip Raises - Plank Love Workout

Variation #2

Forearm plank with alternating hip taps. Tap your right hip to the ground,ย keep your seat lifted as you come back to the center, then tap your left hip to the ground.

Side-to-Side Taps - Plank Love Workout

Variation #3

Forearm plank rocking back and forth. Rock your body front to back, all while keeping your core engaged and back straight.

Rocking Planks - Plank Love Workout

Variation #4

Walking plank. Start on your forearms and push up with your right arm to a straight arm plank, then come back down to a forearm plank. Repeat pushing up with your left arm.

Plank Walks - Plank Love Workout

Variation #5

Forearm plank side lifts. Making sure your grounded elbow is directly under your shoulder, lift your hips in up-and-down pulses for 30 seconds, then flip to the other side and complete another 30 seconds.

Lifting Side Planks - Plank Love Workout

Variation #6

Straight arm plank in to spider lunge. Draw one leg up and in to the side of your body, come back in to the original plank position then alternate the other leg.

Spider Lunges - Plank Love Workout

Variation #7

Straight arm plank alternating arm/leg lifts. Lift your right arm and left leg in one cohesive move, come back in to a straight arm plank and then left your left arm and right leg. Keep your core tight as you balance.

Opposite Arm Leg Raises - Plank Love Workout

Variation #8

Straight arm plank in and outs. Start in a plank position and jump both feet in towards your chest, then jump out.

Jumping In and Outs - Plank Love Workout

Variation #9

Straight arm plank twists. Tuck your right foot in towards your left elbow, then alternate sides.

Side Twists - Plank Love Workout

Variation #10

Static hold straight arm plank. FINAL PUSH! Hold for 60-seconds while keeping your abs engaged, back flat and wrists directly under your shoulders.

Straight Arm Plank - final burnout in 10-minute plank workout

Ten whole minutes of pure torture and pure muscle work. Congrats on a job well done! Make sure to hydrate and stretch so you can repeat this workout over and over again!

 

 

A 10-minute, all plank workout

TEN different ways you can plank for a full body workout! Complete tutorial at physicalkitchness.com
Chrissa
Pin31.2K
Share155
Tweet
Yum
31.3K Shares

DE-STRESS YOUR BUSY LIFESTYLE!

You have Successfully Subscribed!

60 Comments Filed Under: Workouts Tagged With: abs, arms, plank, shoulders[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

« Lebanese Beef Zucchini Boats
The Healthy & Easy Simple Dinner Guide »

Comments

  1. Sina says

    August 19, 2015 at 10:07 am

    Thanks for this post, Chrissa! ๐Ÿ™‚ I haven’t been working out lately because I was so busy, so your ten minute workout is just perfect. Can’t wait to give it a try!

    Reply
    • Chrissa says

      August 19, 2015 at 8:03 pm

      Thanks Sina! I hear ya about being busy! I love workouts that are fast and effective!

      Reply
  2. Denay DeGuzman says

    August 19, 2015 at 2:02 pm

    Good morning, Chrissa! I love that these 10 plank exercises are designed to take only 10 minutes. This type of exercise regime is perfect for busy people who want to stay in shape. I had always wondered about a great set of exercises to prevent chicken flaps on the upper arms, and now I’ve found it! Thanks for this great exercise inspiration. ๐Ÿ™‚

    Reply
    • Chrissa says

      August 19, 2015 at 8:04 pm

      Ha chicken flaps. That’s one I haven’t heard! Thanks for the giggle ๐Ÿ™‚

      Reply
  3. Stacey S says

    August 19, 2015 at 2:20 pm

    You know I love me some planks!!!!! Love this and great pictures!

    Reply
    • Chrissa says

      August 19, 2015 at 8:04 pm

      Well Miss Stacey I get a lot of inspiration for them from YOU!

      Reply
  4. Kara says

    August 19, 2015 at 2:26 pm

    You are AMAZEBALLS! ????

    Reply
    • Chrissa says

      August 19, 2015 at 8:04 pm

      No, YOU ARE!

      Reply
  5. Katie Brown says

    August 19, 2015 at 5:42 pm

    I’m going to try this today!

    Reply
    • Chrissa says

      August 19, 2015 at 8:05 pm

      Awesome! Hope you enjoy it Katie (or maybe I should say enjoy it after you are done)!

      Reply
  6. Lauren says

    August 19, 2015 at 7:42 pm

    I need to get back to planking! Some of these variations I have never seen, I will have to try them out! Pinning for later ๐Ÿ™‚

    Reply
    • Chrissa says

      August 19, 2015 at 8:08 pm

      Thanks Lauren! Glad you stopped by and are going to try some new plank moves. Planks are the best, aren’t they?!

      Reply
  7. Lindsay says

    August 19, 2015 at 9:42 pm

    Oh my gosh, you are so strong!! I love seeing these variations- some of them I never tried before. Great post.

    Reply
    • Chrissa says

      August 20, 2015 at 8:06 pm

      Thanks Lindsay! I hope you are inspired and try some of the new moves ๐Ÿ™‚

      Reply
  8. Maegan Dockery says

    August 19, 2015 at 10:18 pm

    I love this! I am always looking for new ways to shake up my workout routine, and I think this would be a great way to do that! Thanks for sharing and especially for the photos so I know if I’m doing it right!! ๐Ÿ™‚

    Reply
    • Chrissa says

      August 20, 2015 at 8:09 pm

      Hi Maegan – I hope you like it! I totally need photos when I follow someone else’s routine, especially because even the most simplistic moves can have so many different names!

      Reply
  9. Evi says

    August 19, 2015 at 11:03 pm

    Can I just say, your arms looks amazing!! Thanks for sharing these plank exercises. I’m going to try and incorporate some of them in my workouts!

    Reply
    • Chrissa says

      August 20, 2015 at 8:10 pm

      Awww thanks so much Evi! Glad I gave you some good inspiration to mix it up!

      Reply
  10. Melissa says

    August 20, 2015 at 1:58 pm

    I’m pinning this one for later. Looks like a great workout!

    Reply
    • Chrissa says

      August 20, 2015 at 8:11 pm

      Thanks for the pin Melissa. It certainly is a great workout – my shoulders and core were burning!!

      Reply
  11. Julie @ Girl on the Move says

    August 20, 2015 at 6:12 pm

    This looks like a great core workout!! I’ll need to try this after a run soon!

    Reply
    • Chrissa says

      August 20, 2015 at 8:14 pm

      Hope you enjoy Julie. A run followed by crazy amount of planks sounds like a great workout!

      Reply
  12. Chrisy @ Homemade Hooplah says

    August 20, 2015 at 8:38 pm

    Hearing so many good things about planking lately. Bout time I tried it, especially with the step by step photos – those really help!

    Reply
  13. Chrissa says

    August 20, 2015 at 8:46 pm

    Hop on the planking bandwagon Chrisy! Always welcoming new passengers ๐Ÿ™‚

    Reply
  14. Lori Hil says

    August 20, 2015 at 10:52 pm

    Looks like a fab workout. I was just thinking that I need to do a plank challenge!

    Reply
    • Chrissa says

      August 21, 2015 at 4:26 am

      Nothing like a good little challenge for motivation ๐Ÿ™‚

      Reply
  15. Taylor says

    August 20, 2015 at 10:55 pm

    This is a GREAT post. I pinned it ๐Ÿ™‚ Plank is one of my least favorite moves but I know that’s it’s so effective so using the different variations will help me be more excited about it. Thanks girl!!

    Reply
    • Chrissa says

      August 21, 2015 at 4:27 am

      Thanks Taylor! I used to hate planking too – until I started incorporating them more and more and learned which muscles to use in order to make the hold super effective!

      Reply
  16. Fabiola says

    August 20, 2015 at 11:47 pm

    This workout is going straight to my Pinterest!

    Reply
    • Chrissa says

      August 21, 2015 at 4:29 am

      YAY! Thanks Fabiola. Pin away!

      Reply
  17. Jessica @ Domesticated Wild Child says

    August 21, 2015 at 12:05 am

    Great post! Planks are hard but so worth it!

    Reply
    • Chrissa says

      August 21, 2015 at 4:32 am

      So worth it! But I guess if it was easy, everyone would do it ๐Ÿ™‚

      Reply
  18. Andrea@TablerPartyOfTwo says

    August 21, 2015 at 12:19 am

    Love your blog! Thanks for stopping by Tabler Party of Two today. Keep being your own best coach! ๐Ÿ™‚

    Reply
    • Chrissa says

      August 21, 2015 at 4:35 am

      Thank you so much Andrea! I’m glad you stopped by to check out Physical Kitchness!

      Reply
  19. Alyssa @ Good + Simple says

    August 21, 2015 at 12:26 am

    Wow, you’re a planking rockstar! I’m going to save this for those times I can’t get to the gym and am itching to do something physical.

    Reply
    • Chrissa says

      August 21, 2015 at 4:36 am

      Don’t be fooled – I certainly had to take a few little breaks. I mean, who can hold a plank that long?! Glad you stopped by to check it out!

      Reply
  20. Mandie Wickham says

    August 21, 2015 at 12:27 am

    Yup. I’ll be trying this tomorrow!!

    Thanks!!

    Mandie from YellowDogPinkPig.com

    Reply
    • Chrissa says

      August 21, 2015 at 4:39 am

      Awesome! I hope you like what I’ve come up with! Thanks for stopping by!

      Reply
  21. LZ Cathcart@ The Summery Umbrella says

    August 21, 2015 at 1:40 am

    I need your motivation in a serious way! By any chance do you live in the middle of a cornfield not to far from me? ๐Ÿ˜‰

    Reply
    • Chrissa says

      August 21, 2015 at 4:43 am

      Well I currently live near the ocean BUT I grew up pretty much in a state with prairie everywhere, so I’m game to meet you?! Cornfield, prairie, ocean – it’s all relative! ๐Ÿ˜‰

      Reply
  22. Ashleigh says

    August 21, 2015 at 6:18 am

    I love planking and I love these tips/exercises! Thank you so much for posting and with such great pics!!

    Reply
    • Chrissa says

      August 23, 2015 at 4:03 am

      Thanks Ashleigh! I’m glad the photos were helpful for you!

      Reply
  23. Beth says

    August 21, 2015 at 7:27 am

    I’m a hors rider that hasn’t been very good at working out to increase my core strength. This will definitely be given a try!

    Reply
    • Chrissa says

      August 23, 2015 at 4:05 am

      Planks are amazing for core strength! Especially when you focus really hard and cinching your belly button to your spine. Thanks for stopping by Beth!

      Reply
  24. Liz says

    August 21, 2015 at 3:27 pm

    Oooh my abs are burning just looking at these pictures! Planks are my favorites.. I gotta try this workout ๐Ÿ™‚
    -Liz
    http://www.TheCleanEatingCouple.com

    Reply
    • Chrissa says

      August 23, 2015 at 4:11 am

      Hey Liz – gotta love the burn, right? Hope you enjoy feeling it and seeing the results!

      Reply
  25. Via Bella says

    August 21, 2015 at 4:36 pm

    I LOVE this and mixing it up! I just started a health/wellness portion of my blog and I would love to have you guest post. I will be trying many of these as planks one way isn’t enough! ๐Ÿ˜€
    http://viabella-thebeautifullife.blogspot.com/

    Reply
    • Chrissa says

      August 23, 2015 at 4:15 am

      Thanks! Don’t get me wrong, doing a static hold in a plank is great, but mixing it up is what I NEED to get through any workout!

      Reply
  26. Dorcas@feelgoodfoodblog says

    August 21, 2015 at 4:58 pm

    Chrissa,

    thanks for posting this! I’ve been so busy this week I haven’t made any time work out but after seeing this post I will definitely get my planks in. Thanks for the motivation! xoxo

    Reply
    • Chrissa says

      August 23, 2015 at 4:17 am

      Great! 10 minutes (or so) is totally do-able even with the craziest schedules. Plus targeting multiple muscle groups gives you bang for your buck. Glad you stopped by!

      Reply
  27. Christina Johnson says

    August 21, 2015 at 7:43 pm

    Love this!!! The boys “tried” these with me!!!.

    Reply
    • Chrissa says

      August 23, 2015 at 4:18 am

      Oh TINA! I would have loved to see a pic of that!

      Reply
  28. Amanda says

    August 23, 2015 at 10:46 pm

    Love me some planks! These are great variations, especially when you want to mix it up a bit. Thanks for linking up at Pin Worthy Wednesday – adding this to the pinterest board now!!

    Reply
    • Chrissa says

      August 24, 2015 at 2:54 am

      Thanks for checking this out Amanda (and for the pin). We share a love of planks together ๐Ÿ˜‰

      Reply
  29. Julie | Small Green Kitchen says

    August 26, 2015 at 2:59 am

    I’ve been looking for some other exercises to add to my list. Lately I’ve been lifting weights, doing squats and walking. I haven’t been able to run since I fell (while running) and injured my knee. My body is craving something that will work it out to the max! Thanks for the great workout plan!

    Reply
    • Chrissa says

      August 26, 2015 at 4:46 am

      Oh no!! Injuries are never, ever fun. Sorry to hear that Julie! Hopefully this workout gives you that feeling of accomplishment you are craving!

      Reply
  30. Ginnie | Hello Little Home says

    August 28, 2015 at 12:59 am

    I have a love/hate relationship with planks! ๐Ÿ˜‰ Thanks for the awesome workout – can’t wait to try some of these variations!

    Reply
    • Chrissa says

      August 28, 2015 at 3:04 am

      Ha Ginnie – I feel the same way about A LOT of workouts/moves. Mostly hate as I do them but love afterwards!

      Reply
  31. Jeannine says

    October 31, 2016 at 8:27 am

    This looks fantastic! How many reps per plank exercise should you do?

    Reply
    • Chrissa says

      November 6, 2016 at 8:50 am

      Thanks Jeannine! I timed each plank variation for one minute before moving on to the next (resting in between if I needed to). You can try whatever works for you – maybe start with 30 seconds and build up. ๐Ÿ™‚

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Oh, hi there!

Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read Moreโ€ฆ


Get it!

Categories

Archives

Socialize

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
Physical Kitchness Privacy Policy

Categories

© 2023 Physical Kitchness