This 10-Minute Plank-a-Thon Workout Will Set Your Abs on Fire

How long can you hold a plank? Thirty seconds? A minute? Two minutes? What about 10 minutes?

OK, so you won't ​exactly​ have to hold a plank for 10 minutes with the above 10-minute plank workout, but your core will burn.

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In this video workout, Cassey Ho, Pilates instructor and creator of Blogilates, takes you through a series of planks, ranging from easy (knee plank) to intense (single-leg Spiderman plank). And by the end, your whole core — abs, obliques, back and glutes — will be on fire!

Why planks? They provide a nearly endless number of ways to strengthen and stabilize your midsection from various angles.

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And that's important, because your core is at the center of everything you do, from walking your dog around the block to carrying bags of groceries to crushing your workouts.

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Plus, your core is in charge of supporting and keeping your spine, hips and shoulders in strong, healthy alignment. According to a January 2017 meta-analysis in ​Physical Therapy in Sport,​ performing stabilization exercises like planks can even help decrease back pain.

Ready for a challenge? Grab your mat and let's get planking!

Try This 10-Minute Plank Workout to Strengthen Your Entire Core

Press play and follow along as Ho guides you through this core-building, plank-a-thon workout. Here's what to expect.

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  1. Knee Plank:​ Start in a modified plank on your knees to begin to warm up your core for the rest of the workout.
  2. Knee Touches:​ Drop your knees toward the floor before returning to a high plank — don't lose your form!
  3. Elbow Push-Up:​ From your high plank, drop into a forearm plank one arm at a time, then press back up.
  4. Downward Dog:​ Take a quick break by pressing back into this yoga pose and stretching out your core.
  5. Dogging Cobra:​ Transition from Downward Dog to Upward Dog in one fluid motion.
  6. Soldier Crawl:​ Holding a forearm plank, draw one knee, then the other, up to that side's elbow to work your obliques.
  7. Butt-Up:​ From a forearm plank, pike your hips up in the air and then lower them back down to really feel the burn.
  8. Hover:​ Rock your body forward and backward while in a forearm plank. Your abs will be on fire!
  9. Knee Touch:​ You did this move in the beginning of the workout. Repeat here!
  10. Single-Leg Spiderman:​ Press into Downward Dog, raising one leg behind you. Draw that knee to the same side's elbow for another variation on the oblique crunch.
  11. Plank Butt Pulse:​ Get those glutes firing by lifting and lowering alternating legs a few inches while you balance in a forearm plank.
  12. Plank:​ For the final 10 seconds, hold a forearm or high plank. You've got this!
  13. Child's Pose:​ Relax into this yoga pose and celebrate your hard work.

Tip

If you have trouble maintaining solid form, drop to your knees or get in Downward Dog for a breather. Or if you feel any wrist pain in a high plank, lower to a forearm plank, Ho says.

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