0

Notifications

  • You're all caught up!

The 4-Week Plank Challenge: Week 3

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 3
Side Forearm Plank Curls Photo Credit: Ken Stachnik/LIVESTRONG.COM

We’re ditching sit-ups and crunches to give you seven toning plank variations that’ll work more muscle groups and burn more calories. It’s Week 3, meaning that you should be challenging yourself to hold each variation for at least a minute.

Plank twice a day to strengthen your core, enhance your posture and get rid of lower back pain. You’ve made it more than halfway through the challenge, so get amped with these ab-shredding moves:

Remember to hold each variation for at least a minute! The longer you hold, the better your workout. Here’s a line-up of all the moves you'll be doing this week:

1. Classic Plank + Leg Lift

Classic Plank + Leg Lift
Classic Plank + Leg Lift Photo Credit: Ken Stachnik/LIVESTRONG.COM

2. Plank + Hamstring Lift, 5x per side

Plank + Hamstring Lift
Plank + Hamstring Lift Photo Credit: Ken Stachnik/LIVESTRONG.COM

3. Side Forearm Plank

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

4. Side Forearm Plank Curls, 3x per side

Side Forearm Plank Curls
Side Forearm Plank Curls Photo Credit: Ken Stachnik/LIVESTRONG.COM

5. Reverse Plank

Reverse Plank
Reverse Plank Photo Credit: Ken Stachnik/LIVESTRONG.COM

6. Lateral Leg Tap Plank

Lateral Leg Tap Plank
Lateral Leg Tap Plank Photo Credit: Ken Stachnik/LIVESTRONG.COM

7. Side Plank Leg Lift

Side Plank Leg Lift
Side Plank Leg Lift Photo Credit: Ken Stachnik/LIVESTRONG.COM

Look out for the final, and toughest, set of the 4-Week Plank Challenge coming up next week. 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 3 look at Outdoor Voices, lululemon, Spiritual Gangster and Splits 59.

<< 4-Week Plank Challenge < Week 2

What Do YOU Think?

Do you love or hate planks? Have you ever done a plank challenge? Try Week 3’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.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

Demand Media