Follow Emma’s six plank variations below to guarantee sculpted abs. These moves don’t involve any fancy equipment and can be completed in the gym or at home – all you need is your body and some motivation!
1 The straight arm plank
The standard plank position is not only a tough exercise to work the core, but also engages the whole body including shoulders, back, legs and glutes. Aim to increase the amount of time that you can hold this position to build a solid core that will also help with balance, stability and strength when performing other exercise moves.
- Lie on the floor with legs out straight, toes tucked under
- Your elbows should be bent with palms flat on the floor directly under shoulders
- Contract your abs then straighten your arms and lift your body
- Maintain a neutral spine, with abs engaged throughout so that you are in a straight line from head to toe
2 Plank jacks
These are great for increasing the heart rate and add a cardio element to your plank whilst working the whole body.
- Start in a straight arm plank position
- Your elbows should be bent with palms flat on the floor directly under shoulders
- Keep the core tight and jump both legs out to the side (similar to a jumping jack motion)
- Jump the feet back in to the centre and repeat
- Try to keep the hips stable and maintain a straight light throughout the upper body
3 Plank knee to elbow
This move will help to target the abs and obliques, building stability whilst sculpting your waist.
- Start in a straight arm plank position
- Bend the right knee and bring it out to the side of your body to touch your right elbow
- Return to the start position and repeat on the opposite side
- Try not to rock your body; your arms should remain in the same position, bringing knee to elbow
4 Plank with squat thrust (side to side)
Another great cardio abs move for a total body workout that will not only help to burn fat, but also strengthen the whole core whilst targeting the glutes, quads and hamstrings.
- Start in a straight arm plank position
- Engage the core and jump both feet together to the outside of the right hand
- Jump the feet back to the starting plank position and then repeat on the left side
- Try to jump the feet as close to the hands as you can
5 Plank hip dips
Carve out the waistline and improve endurance with this move that hits the abs, back and core.
- Start in a straight arm plank position
- Maintaining a tight core, rotate the spine to drop your hips down to the right side to lightly touch the floor
- Return to the starting position and then repeat on the other side
- Keep the upper body strong and abs engaged throughout
6 Commando plank
Get a rock-solid core whilst sculpting your shoulders and arms.
- Start in a straight arm plank position
- Drop your right forearm so that it is flat on the floor, followed by the left
- Place your right palm flat on the floor and push up so your arm is straight, then follow with your left
Protein World products, including best-selling weight loss shake The Slender Blend, are available at Holland & Barrett