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The 4-Week Plank Challenge: Week 2

by
author image Hoku Krueger
Hoku Krueger recently graduated from Occidental College with a B.A. in English and Comparative Literature Studies and a minor in French Language Studies. During her time there she wrote for the Occidental Weekly and interned with The Maui News.
The 4-Week Plank Challenge: Week 2
Slide-Plank Curls Photo Credit Ken Stachnik/LIVESTRONG.COM

Building killer abs doesn’t require you to get a gym membership. All you need is some comfortable clothing and a space to plank out on — even if it’s at the office.

Elise Joan will prove this to you by wearing chic office clothes while she demonstrates this week’s seven plank variations that will tighten your core and help to build a stronger, healthier body.

Planking twice a day at work is especially good for those of you who sit all day, because strengthening your core can protect you from lower-back pain. Plus, you’ll inspire those around you to join in! Get started by watching the video below:

Remember, if you’re new to planking, hold each variation for just 30 seconds and work your way up to one or even two minutes. Here’s a lineup of all the moves you’ll be doing this week:

1. Side-to-Side Hip Drop

Side-to-Side Hip Drop
Side-to-Side Hip Drop Photo Credit Ken Stachnik/LIVESTRONG.COM

2. Leg-Lift Plank

Leg-Lift Plank
Leg-Lift Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

3. Knee-to-Shoulder Plank

Knee-to-Shoulder Plank
Knee-to-Shoulder Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

4. Side Plank

Side Plank
Side Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

5. Side-Plank Curls

Slide-Plank Curls
Slide-Plank Curls Photo Credit Ken Stachnik/LIVESTRONG.COM

6. Kneeling Plank

Kneeling Plank
Kneeling Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

7. Slide-Plank Curls

Slide-Plank Curls
Slide-Plank Curls Photo Credit Ken Stachnik/LIVESTRONG.COM

By next week, you should be able to hold each of our seven core-crushing moves for at least one minute. Keep track of your progress with this print-out calendar.

Don’t forget to join our Facebook Challenge Group to get support, motivation and virtual workout buddies. Also, be sure to follow Elise on Facebook and Instagram. Love her outfits? Get her Week 2 look at lululemon, Monreal London, bebe and Splits 59.

<< 4-Week Plank Challenge Week 1 > Week 3

What Do YOU Think?

Do you love or hate planks? Have you ever done a plank challenge? Try Week 2’s moves and tell us what you think! What other kinds of challenges would you like to see on LIVESTRONG.COM? Share your thoughts in the comments.

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