Workout Wednesday: Plank Series

Good evening everyone, here is a quick ab workout for you all.  I did this yesterday to finish off my ab workout.  This is a planking ab series made up of plank jacks, rocks, dip, and a static hold.

All exercises are done on the forearms, it is important to keep your back flat and abs super tight throughout these exercises.  When I do planks I keep my back higher than necessary to protect my low back, so you can actually dip a little lower than I do if it is comfortable. I do this because I injured my back high jumping in high school and it still bothers me occasionally. One way to check form is by looking in a mirror and also by being mindful on where you feel the exercise.  This is an ab exercise so you should feel it in your abs, not your back.

Exercises:

  1. Plank Jacks- hold a forearm plank, step your right foot out to the side and return to starting point, repeat on the left side and then jump both feet out to the side, this is one rep.  Complete 10 reps.
  2. Plank Rocks- hold a forearm plank, rock back and fourth using your legs and abdominal muscles, one forward and backward rock is one rep. Complete 10 reps.
  3. Plank Dips- hold forearm plank, shift hips to the right side, using your side ab muscles (obliques), go as low as you can go while staying in control, one right and left dip is one rep. Complete 10 reps.
  4. Static hold- hold a low forearm plank, focus on steady, mindful breathing and form. Hold 30 seconds.

Rest and repeat this 3 times.