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.
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).
Variation #2
Forearm plank with alternating hip taps. Tap your right hip to the ground, keep your seat lifted as you come back to the center, then tap your left hip to the ground.
Variation #3
Forearm plank rocking back and forth. Rock your body front to back, all while keeping your core engaged and back straight.
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.
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.
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.
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.
Variation #8
Straight arm plank in and outs. Start in a plank position and jump both feet in towards your chest, then jump out.
Variation #9
Straight arm plank twists. Tuck your right foot in towards your left elbow, then alternate sides.
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.
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!
Thanks for this post, Chrissa! 🙂 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!
Thanks Sina! I hear ya about being busy! I love workouts that are fast and effective!
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. 🙂
Ha chicken flaps. That’s one I haven’t heard! Thanks for the giggle 🙂
You know I love me some planks!!!!! Love this and great pictures!
Well Miss Stacey I get a lot of inspiration for them from YOU!
You are AMAZEBALLS! ????
No, YOU ARE!
I’m going to try this today!
Awesome! Hope you enjoy it Katie (or maybe I should say enjoy it after you are done)!
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 🙂
Thanks Lauren! Glad you stopped by and are going to try some new plank moves. Planks are the best, aren’t they?!
Oh my gosh, you are so strong!! I love seeing these variations- some of them I never tried before. Great post.
Thanks Lindsay! I hope you are inspired and try some of the new moves 🙂
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!! 🙂
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!
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!
Awww thanks so much Evi! Glad I gave you some good inspiration to mix it up!
I’m pinning this one for later. Looks like a great workout!
Thanks for the pin Melissa. It certainly is a great workout – my shoulders and core were burning!!
This looks like a great core workout!! I’ll need to try this after a run soon!
Hope you enjoy Julie. A run followed by crazy amount of planks sounds like a great workout!
Hearing so many good things about planking lately. Bout time I tried it, especially with the step by step photos – those really help!
Hop on the planking bandwagon Chrisy! Always welcoming new passengers 🙂
Looks like a fab workout. I was just thinking that I need to do a plank challenge!
Nothing like a good little challenge for motivation 🙂
This is a GREAT post. I pinned it 🙂 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!!
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!
This workout is going straight to my Pinterest!
YAY! Thanks Fabiola. Pin away!
Great post! Planks are hard but so worth it!
So worth it! But I guess if it was easy, everyone would do it 🙂
Love your blog! Thanks for stopping by Tabler Party of Two today. Keep being your own best coach! 🙂
Thank you so much Andrea! I’m glad you stopped by to check out Physical Kitchness!
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.
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!
Yup. I’ll be trying this tomorrow!!
Thanks!!
Mandie from YellowDogPinkPig.com
Awesome! I hope you like what I’ve come up with! Thanks for stopping by!
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? 😉
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! 😉
I love planking and I love these tips/exercises! Thank you so much for posting and with such great pics!!
Thanks Ashleigh! I’m glad the photos were helpful for you!
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!
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!
Oooh my abs are burning just looking at these pictures! Planks are my favorites.. I gotta try this workout 🙂
-Liz
http://www.TheCleanEatingCouple.com
Hey Liz – gotta love the burn, right? Hope you enjoy feeling it and seeing the results!
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! 😀
http://viabella-thebeautifullife.blogspot.com/
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!
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
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!
Love this!!! The boys “tried” these with me!!!.
Oh TINA! I would have loved to see a pic of that!
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!!
Thanks for checking this out Amanda (and for the pin). We share a love of planks together 😉
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!
Oh no!! Injuries are never, ever fun. Sorry to hear that Julie! Hopefully this workout gives you that feeling of accomplishment you are craving!
I have a love/hate relationship with planks! 😉 Thanks for the awesome workout – can’t wait to try some of these variations!
Ha Ginnie – I feel the same way about A LOT of workouts/moves. Mostly hate as I do them but love afterwards!
This looks fantastic! How many reps per plank exercise should you do?
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. 🙂