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That’s why Jeffers created a circuit of plank variations for you to try. Starting with the basic forearm plank, it’s important to pay attention to the quality of the movement and your alignment in order to engage and train the correct muscles, Jeffers says. Avoid excessive arching of your back and head as well. As you build core strength and perfect the standard forearm plank, up the challenge with a couple of Jeffers’s favorite plank variations. How to do it: Perform each exercise for 30 to 60 seconds. Perform 2 to 3 rounds of this 5-move circuit. Rest as needed in between each round. You can perform this circuit after an easy run or add it to a strength session at home or at the gym. Alternatively, you can add any one of these plank variations into your regular core workouts to switch things up. Each move is demonstrated by Jeffers in the video above so you can learn proper form.

Danielle zicklhealthYusuf jeffersSide plank with leg raiseKnee tuckBoth sidesMountain climberFitness editordanielleமுழங்கால் டக்இரண்டும் பக்கங்களிலும்மலை ஏறுபவர்