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The 4-Week Plank Challenge: Week 4

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 4
You've made it to the final week of our 4-Week Plank Challenge for a seriously stronger core — but you're not done yet. Photo Credit Ken Stachnik/LIVESTRONG.COM

CONGRATULATIONS! You made it to the last leg of our 4-Week Plank Challenge — but you’re not done yet. This week we’re hitting you with our toughest plank variations yet to push you toward a seriously strong core. Focus on your form this week — maintaining a stable core while moving in a controlled manner will help to tone your abs and prevent injuries as you move forward.

Plank twice a day to reap the full benefits of a strong core like better posture, breathing and digestion. These moves are designed to engage your abs, obliques, hips and back, so get ready to finish strong:

Try to hold each variation for at least a minute, and if you can, push yourself to reach two minutes. The longer you hold, the more satisfied you’ll be with your results. Here’s a line-up of all the moves you’ll be doing this week:

1. Eye of the Tiger Plank

Eye of the Tiger Plank
Eye of the Tiger Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

2. Side Plank + Arm Extension + Leg Lift

Side Plank + Arm Extension + Leg Lift
Side Plank + Arm Extension + Leg Lift Photo Credit Ken Stachnik/LIVESTRONG.COM

3. Center Chaturanga

Center Chaturanga
Center Chaturanga Photo Credit Ken Stachnik/LIVESTRONG.COM

4. Side Tree Pose Plank

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

5. Fallen Triangle Side Plank

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

6. Cross Body Plank

Cross Body Plank
Cross Body Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

7. Twisted Hip Dip Plank

Twisted Hip Dip Plank
Twisted Hip Dip Plank Photo Credit Ken Stachnik/LIVESTRONG.COM

This is the home stretch, so finish with everything you’ve got. And when you reach the end of the week, don’t stop! Start all over again with longer holds or check our Facebook Challenge Group to find your next fitness journey and get support, motivation and workout buddies. Also, be sure to follow Elise on Facebook and Instagram. Love her outfits? Get her Week 4 look at Monreal London, lululemon and Spiritual Gangster.

<< 4-Week Plank Challenge < Week 3

What Do YOU Think?

What’s your favorite plank variation from this challenge? Did you follow Elise’s regimen for the entire four weeks, or were there times when you slipped up? How did you stay motivated to keep going? Will you be shopping any of Elise’s looks? What challenge would you like to do next? Let us know in the comments section!

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