Core Exercise: How to do a Plank

Although we've had many plank challenges before we've never explained (in pictures) how to do a regular plank! This is a great exercise that you can do anywhere and anytime. It strengthens your entire core and also many other parts of your body. We include planks every single day in our She Sweats Workout Plans!

Having correct form is key! Once you are ready you can take your planks to another level with these plank variations.

How To Do A Plank

1. Get into push-up position. Lower onto your elbows.
2. With your knees and arms around shoulder-width apart hold this position as long as possible with good form.
3. Your shoulders should be in line with your elbows.
4. Engage your core by drawing your stomach in, careful not to sag or bend your bottom.

Keep a journal of your plank times to watch how you improve!

Test your plank skills with one of our plank challenges!

• "Perfect Your Core" Plank Challenge
• 30-Day Plank Challenge

Chest Exercise - Incline Push-Ups

There are many different variations of push-ups. You have the regular push-up, incline push-ups, decline push-ups, and even wall push-ups. You even have different variations on the push-ups! For the regular push-ups you can do them on your knees or your feet. I recommend doing as many as possible - with proper form - on your feet and then switch to your knees to finish. Here I wanted to explain how to do an incline push-ups which you will see in many of our workout plans.

Chest Exercise: Incline Push-Ups

How to perform incline push-ups:

1. Stand in front of a sturdy platform (a bench that won't move)
2. Place your hands a little wider than shoulder width on the edge of the platform
3. Keeping your body straight (don't let your bottom sag or stick up), lower your chest to the platform
4. Return to the starting position (arms straight) in a controlled manner

Leg Exercise - Step-Up Variations

It's no secret that leg day is my favorite. It's also no secret that step-ups are my favorite exercise. Yes, those are both true statements!

There are many different ways that you can preform a step-up. I wanted to share a few here with you today. Step-ups are incorporated into all of our workout plans and I even created a 30-day step-up challenge! Try incorporating these into your next leg day routine!

Leg Exercise - Step-Up Variations

How to perform step-ups:

1. Stand in front of a bench holding weights by your side (or use an EZ bar across your shoulders)
2. Simply step up onto the bench with one leg and step back down again
   • You can either alternate legs or finish all listed repetitions on one leg before moving on

Variations:

• Step-Up with Knee Lift (center picture) - Perform a regular step-up and then lift your opposite leg as seen in the middle picture
• Step-Up with Rear Leg Extension (right picture) - Perform a regular step-up and then lift the opposite leg behind you, really squeezing your glute muscles

Tips: If you are a beginner you can make this exercise easier by not using any weight and stepping onto a low platform. If you would like to make this exercise harder, you can do these weighted on a high platform.