Planking for Fitness, Not YouTube

In this routine, all you need is an exercise mat and resistance band. The goal is to make this workout continuous - that means no breaks if you can hold it. Keep in mind that while you’re isolating your arms and legs, your core is always engaged from the plank position. 

Now that you’ve seen the workout, try these modifications to make it work for you.

Side plank with back fly

Modified: Rather than stacking your feet, stagger them one in front of the other. The wider your feet are the easier it is to balance. For less resistance use a lighter band.

Advanced: Add more resistance to the band. 

Lat pull-down with single arm plank

Modified: Hold the plank position, resting your knees on the ground. 

Advanced: Add more resistance to the band.

Single arm chest press from side plank

Modified: As with the back flies, rather than stacking your feet stagger them one in front of the other. The wider your feet are the easier it is to balance and you can always use a lighter band

Advanced: Add more resistance to the band. 

Single leg raise from plank position – straight up raises, and cross-over raises

No modification needed here

Single leg extensions from side plank 

Modified: Do leg extensions without the resistance band.

Advanced: Add more resistance to the band.