The Active Plank Series That Tones Your Whole Body

Planks are popular because there are so many effective variations that tone you in different spots. Add these plank moves into your regular routine, or try the whole series through while brewing your coffee in the morning. Perform all 5 exercises without stopping in between, and aim for 10 to 15 reps of each.

Plank with Hip Flexion

This may look like a downward dog, but it isn't. Start by finding your perfect plank and then, in one push from your hips and core, lift your backside to the ceiling while keeping your spine and neck long. Unfurl back into plank.

Crouch Backs

Start in plank, inhale, and then move your backside toward your heels as you exhale. Press through your heels, and shoot yourself back out long into plank position. Repeat at a brisk pace, keeping your core pulled in the whole time.

Leg Pull Down

From plank, lift one leg up and out. Don't worry about how high that leg goes, just focus on keeping it stretched long behind you. See how much space you can get between your ribs and the vertebrae in your neck, and then switch legs. As you switch, make sure you lift from your core and not your back.  

Long Stretch

Find your plank again—if your wrists are getting tired feel free to go down onto your forearms. Squeeze your heels, knees, and inner thighs together and make your body as long as you can. From the shoulders, not your backside, hinge your body forward into the toes, and then press back into the heels. Keep your torso horizontal the whole time.

Child's Pose

After this much planking it's nice to end sitting back onto your heels with your arms stretched out long in front of you. For more of a lower back stretch, keep knees closer together; to open up your hips, keep knees out. Breathe in through your lower back and congratulate yourself on completing this active plank workout.

Photographs courtesy of Chelsea Streifeneder.