Building a strong core can aid with reaching any kind of fitness or weight loss goal because the core is the body’s center of gravity. When your core is strong you develop better posture, you have more control over your movements, you have better balance, you can protect your back and hips from injury, the list goes on.

Some exercises that are great for developing strong muscles are planks. There are endless ways to modify planks. All of which can add intensity to any type of workout plan.  Planks are also great for active recovery periods and can be used in between cardio drills as a way to catch your breath and prepare for the next. 

The workout below is made up of various plank movements. Planks are ideal for toning more than just your stomach. They are great for your entire trunk area, especially your core (which so happens to help every other area in your body). There are 5 exercises included in the drills below and they are:

1. Plank
2. Power Plank Row 
3. Mountain Climbers 
4. Push-up With Side Plank 
5. Front Kick Plank

Drill No.1

Hold the plank (exercise 1) for 1 minute. Attempt to complete each of the remaining exercises for 1 minute without stopping. 

Drill No.2

Complete exercise 2-5 for a total of 5 minutes each but in between each minute hold the plank (exercise 1) for 30 seconds.  Repeat this until you complete 5 minutes of each exercise with the 30 second plank in between each minute.

Drill No.3

Complete exercise 2-5 and write down how many you get done in 1 minute. Pick your favorite cardio move (jumping jacks, running, jogging, biking etc..) and complete 1 minute of it. Then go through each of the exercises 2-5 and try your best to reach the number you wrote down. After you are done, do the 1 minute plank (exercise 1) while you catch your breath.  Repeat this 5 more times and try to reach the number you wrote down each time. Naturally you will become fatigued but the purpose is to push yourself to get to the original number.

I don’t recommend you do this sequence every day since your abs and core need to rest just like every other muscle in your body but if you just LOVE to work your abs, I would pick one of the drills and do it for 5 minutes or less at the end of a normal workout. If you prefer to do abs on specific days for longer periods of time (like me) I would try to do each drill 3-5 times.

Your thoughts...

What is your  current core routine? 

CLICK HERE For a printable PDF version of this workout that you can take to the gym with you and a few other plank movements that you love. Remember to visit me at http://www.keepitmovingfitness.com/ and Like me on Facebook to join in on the conversation and see what others are saying about this workout. Remember, I am always here to answer your questions every other Sunday on Calorie Count.