Whittle Your Waist with 5 Different Planks {Plus 2 Cardio Planks}!

Planks work all muscle groups in your core (plus help strengthen your entire body) and you can pretty much do them ANYWHERE (gym, home, hotel, airport, restaurant, etc). We've introduced a few different types of planks in our Plank Challenges and we even have a daily Plank Challenge as part of our workout plans. Below are the descriptions so you can get planking!

Updated: 1/21/18 to include new pictures and descriptions :)

5 Planks to Whittle Your Waist

1. Standard Plank - Get into a push-up position but stay on your forearms.  Pull your abs in while keeping your back straight.  Hold this position for the desired amount of time.  Tip: Make sure your back is straight and your bottom does not stick up too far in the air!

See the picture below for more information and visit this post on how to plank!

2. Side Plank - Similar to a standard plank but you will be holding the standard plank on both sides. Get into standard plank position and then turn to the left or right.  Hold your abs in to really engage your core.  After holding for the desired about of time switch sides.

3. Knee to Elbow Planks - Get into push-up position.  You will basically be "crunching" on each side. Tip: Keep your chest and bottom up.  Don't let your back round or your shoulders slump forward.

4. Up, Up, Down, Down Planks - This one is a tough one!  Start in standard plank position.  Push up and extend your arm with your right side and then your left side. Once you are in plank position with your arms fully extended, lower back down on your forearms starting with your right arm and then your left arm.  Continue for the desired amount of reps.  Tip: You need to swap the hands you start with each time. You could also think about this as a low plank to high plank.

5. Plank Side Walk - Get into push-up position.  Cross your right hand over your left hand and move your left foot to the left.  Tip: You hands will come together as your feet move apart.

2 Cardio Planks {To change things up a bit!}

1. Mountain Climbers - Get into push-up position and stay there.  When you are ready to begin, bring each knee up to your chest quickly (like you are sprinting) but stay on your hands. Move quickly.

2. Plank Jacks - Get into push-up position.  Jump your feet out like you are doing a jumping jack. Lightly land on your toes then return to starting position.  Move quickly.

Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Free Motivational Cell Phone Wallpaper Backgrounds

So... you have been hitting the gym hard and keeping up with those New Years Resolutions. You are making this a lifestyle choice and a not temporary fix. One way to keep it up is to surround yourself with positive affirmations about your choice to eat clean. Try these free motivational cell phone wallpaper backgrounds to keep you moving closer to your goals!

NOTE: They are optimized for the iPhone's retina display. Simply save it, send it to your phone and set as your wall paper!

Enjoy!

Tiffany

Jello Arms Workout Circuit

Did you have a chance to try the Spaghetti Leg Circuit? Well, here's a circuit specially designed to give your upper body the jolt that it needs to get you building muscle and making some positive changes. I give you the Jello Arms Circuit.

For this workout, you will need a pair of moderate weight dumbbells (a slight challenge to do 10 reps) and a flat surface or a bench. On exercises such as the bicep curls and tricep extensions, the quantity suggested is each arm.

Need a little help with some of the moves? Most can be googled, but just in case you can't find descriptions for some of them:

Shoulder "Angels" - This exercise is similar to making snow angels. With your chest on the bench and dumbbells in your hands, leading with the "bell" side, begin with your arms down perpendicular. Raise both of your arms to the sides of your face, near your ears, parallel to the bench. Rotate your arms and dumbbells so that your knuckles are facing upward. Slowly rotate your arms and dumbbells out to the side. Bring arms down to starting position. This makes one set.

Lateral Side Pulses - Starting position is a standing, lateral dumbbell raise. Gently pulse upward (a few inches) and back down to starting position.

Go shock that upper body!

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!