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Core Workout #6

This is part 6 of the GarageBodyTV Core workouts.  You will learn several ways to incorporate the plank into your midsection toning workouts. The plank is the number one way to build a strong core that will help you in all of your exercises.  If you want to shed fat from your midsection (hips, thighs, abs, obliques and butt) than this is an exercise that you need to be doing.

Helpful items for this workout

Workout Info:

Warm Up: Your warm up should consist of jumping jacks and arm circles. Get your blood flowing throughout your entire body. These are mainly static (hold) exercises, but we will be adding some leg lift reps to work on your butt.

Note: While holding a plank position, concentrate on keeping your midsection and core tight. Suck in your stomach as far as you can (imagine wrapping your abs around your spine). Remember to breathe as normal.

Plank:

  • Hold for 10-30 seconds: Start on your elbows and toes with your feet straight back (If you cannot hold this pose for 10 or more seconds, start on your knees until you are ready). When you have mastered the beginner’s plank, move to a push up position holding yourself up with only your hands and feet.
basic plank

basic plank

Plank and Side Plank:

  • Hold 5-10 seconds: Hold a plank for 5-10 seconds and then role to one side. Hold side plank for same count and then roll to other side.
  • For a more advanced exercise, move from your elbow to your hands.
beginner plank and side plank

beginner plank and side plank

Plank Leg Raise:

  • 10 Reps each leg: From a plank position, raise one leg as high off of the ground as possible and back down. Keep your legs straight.
  • You may do 10 reps on one leg and then switch or alternate legs each rep.
  • This exercise works on your glutes (butt), thighs, hips and lower back.
beginner plank glute leg lift

beginner plank glute leg lift

Side Plank leg raise:

  • 5-10 Reps each side: You may start on your elbow or your hand. The image below is more advanced. Raise your leg as high as you can  and back down from a side plank position.
  • Switch to other side.
side plank leg raise

side plank leg raise

Knee Tuck Kick-Backs:

  • 5-10 Reps each: From a plank position, swing your knee into your chest and then kick back as high as you can.
  • You may do one leg at a time or alternate each rep.
  • Works on abs, butt, thighs, hips and lower back.
knee tuck kick back plank

knee tuck kick back plank

Back Plank Leg lift:

  • 5-10 Reps each: From a back plank position, raise one leg as high as you can and back down. Do one leg at a time or alternate.
  • Beginner position is to have your balancing leg bent.
  • Advance position is to have both legs straight with your hips as high as you can get them.
back plank leg raise

back plank leg raise

Once you have mastered the above plank exercises, you are encourage to try the exercises below:

Knee Tuck Ball Plank:

  • 5-10 Reps: From a plank position, balance your knees on a ball (balance ball or any other type of ball). Bring your knees to your chest while rolling the ball beneath your legs and then back down. Try not to fall off of the ball.
  • Watch video above for better visual instruction.
Knee Tuck on Ball

advanced hands and feet on ball plank

Hands on Ball Plank:

  • Hold 30 seconds: Hold yourself in a plank position balancing on a ball.
  • This is more than a core workout, you will notice that it works on your entire upper body because you have to balance using stabilizer muscles.  Like Yoga, this is very good for getting a more toned upper body and core.
hands on ball plank

hands on ball plank

Feet on Ball Plank:

feet on ball plank

feet on ball plank

Hands and Feet on Ball Plank:

  • Hold as long as possible: Hold yourself in a plank position balancing with both your hands and feet each on a ball.
  • This is very difficult and should only be tried after you have mastered the other plank holds.  Try at your own risk.
advanced hands and feet on ball plank

advanced hands and feet on ball plank

Alternating Knife Plank:

  • 5-10 Reps each: From a plank position, raise your right arm and left leg into the air (try holding at the top for one or more seconds) and back down.
  • Alternate for as many reps as you can.
alternating knife plank

alternating knife plank

Child in the Air Core Exercise:

  • Hold 10 seconds: Laying on your back, carefully lift a willing toddler into the airplane position and hold.
  • Hold 10 seconds: Lift (your) legs and shoulders for 10 Seconds and continue holding the child making buzz sounds as if the kid is actually flying.
Cade raise core exercise

Cade raise core exercise

Be sure to check out all of the Core Exercises from GarageBodyTV.com

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3 Responses to “Core Workout #6”

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.