Body & beauty

The ultimate plank workout

By Anthony Mayatt

A plank workout is one of the best ways to build muscle and strengthen your core. Find out how today!

How to do a plank

A plank workout is one of the best ways to build muscle and strengthen your core. Here are a few plank variation ideas you can try to improve your core strength and stability. Why not mix up these positions and devise your very own 10 minute plank workout as a way to really up your core muscle game?

The standard plank position (also known as the basic plank or the high plank)

Adopt the same starting position you would to perform a press-up.
Tuck your toes under so you’re resting on the balls of your feet.
Engage your core muscles and straighten your back until you achieve a straight diagonal line from your head through your upper body to your feet.
Hold the position for as long as you can. You may start to shake a little, but don’t worry, this is just a sign your plank workout is working and you’re really working on your abdominal muscles and core strength. Hey presto, the perfect plank!

The low plank (also known as the forearm plank position)

Start in the full plank position, with your arms shoulder-width apart.
Bend your elbows until your forearms are on the ground directly beneath your shoulders and your body is aligned from your head to your feet.
Keep your stomach muscles pulled in tight and look through the space between your hands to make sure you’re in alignment.
Hold the position for as long as you can. You’re becoming a core exercise queen.

The push up plank

Starting with a full press-up, return to your starting point, then lower yourself into plank position by moving one elbow at a time onto the ground whilst keeping your core muscles engaged and your spine tall.
Hold for as long as you can and then lift yourself back up into starting press up position by placing one hand after the other onto the floor.

The side plank

Lay on one side with your feet together and your forearm beneath your shoulder, supporting your weight.
Engage your core muscles and raise your hips up so that your body is in a straight diagonal line from your head to your feet.
Hold for 30 seconds, or as long as you can, and then repeat on your other side.

The knee plank

Lay face-down on the floor, elbows under your shoulders and your hands flat on the floor. Make sure your core is engaged.
Keeping your knees and forearms on the floor push yourself upwards until your body is in a straight line from your knees to your head.
Keep in position for as long as you can.

The knee to elbow plank

Start in the full plank position.
Engage your core muscles and keep your spine in a straight line
Bring your right knee towards your right elbow. Hold for as long as you can.
Return back to full plank position.
Repeat with the left hand side, bringing your left knee towards your left elbow.

Anthony Mayatt’s 7-day Plank Challenge

Spring appears to have finally arrived, which means summer is just around the corner, so you will be starting to think about that beach body. To get you going I have devised a small challenge which will help strengthen the muscles of your core and motivate you to kick start that exercise programme. Take Anthony Mayatt’s 7-day plank challenge and sculpt your shape.

For anyone that does not understand the plank exercise this is how you perform it: Start by laying on your front and then lift your body so only your toes and forearms are touching the floor. Make sure your body is in a straight position and hold. Try to focus on your breathing throughout as it can be difficult if you have never tried it before. The plank will help to pull the core muscles in, helping strengthen your waist and improve posture .

The challenge will run for seven days and will go as follows:

Perform two planks each day preferably in the morning and evening
Each plank should be done for as long as you can possibly hold it!
Make a note of each time and at the end of day seven see how much of an improvement you have made.

Article by

Anthony Mayatt

Personal Trainer

Anthony has been a personal trainer for nearly 10 years, during which he has worked with a varied clientele from students to celebrities! He is based in London travelling around the capital training clients in private gyms, their homes, local parks and work locations. Anthony founded Breathe Fitness in 2006 and is a regular contributor to magazines and newspapers.

Article by

Anthony Mayatt

Personal Trainer