Forward Plank Variations

Take one leg off the ground. This makes the abdominals work harder to prevent the body twisting toward the side of the unsupported leg.

Plantar-flex the ankle (point the toes). During the plank exercise the body is like a table being supported by two sets of legs. If these legs are moved further apart from each other, the stress on the abdominals increases.

The Staff.

• Start in the press-up position with hands directly under the shoulders (i.e. narrow hand spacing), feet together.
• Lower into a position where your arms are bent to 90 degrees (elbows should be close to side of body).
• Hold this position for 10 seconds and return to the top position.
• As you become stronger you can hold each repetition for a longer duration.