7 Planks, 7 Days

Try one of these babies before breakfast. The plank gives you a great core workout and you don’t need to go to the gym to do it. You can practise in your bedroom, on your balcony, or at the beach…

Plank On Elbows
New to a plank? Start with this move. Lie face down on the mat, now come up on to your toes and rest on your elbows. Suck in your stomach button to engage your core and stop your body from sagging. And tilt your pelvis so your butt doesn’t rise. Hold for 20 to 60 seconds.

Straight Arm Plank
Noura El-Imam from www.yogalatesblissindubai.com deftly demonstrates this move here. Get into a plank position and support your body weight on your hands and your toes. Keep your arms directly under your shoulders and make sure you engage your core to perfect this move. Hold for 20 to 60 seconds.

Elbow Side Plank
Lie on your left side with your body in a straight line and your legs stacked upon one another. Rest your right arm on your hip. Now come up on to your left elbow and keep your hips square. Slowly raise your hips, then lift right arm into the air. Hold for 20 to 60 seconds. Slowly lower and repeat on the other side. If you want to take this to the next level, raise the leg on top as you hold the plank.

Reverse Plank With Curl
Take a plank position and rest your shins on the Swiss Ball. Now slowly bend your knees and roll the ball towards your chest. Roll the ball back out to the start position. Do three sets of 12.

Low Plank
Get into a push up position with palms flat on the floor and resting on your toes. Engage your core and keep your butt tucked in. Lower and hold at the bottom for five seconds. Now return to the push-up position.

Plank On Medicine Ball
This plank really tests your balance, so make sure you’ve nailed your form before you try it. Get up on to your toes and keep straight arms. Place palms on either side of the ball and pull your shoulders back. Hold for 20 seconds.

Side Plank With Arm Raised
Lie on your right side with your body in a straight line and your legs stacked upon one another. Rest your left arm on your hip. Now push up with your right arm and keep your hips square. Slowly raise your left arm into the air. Hold for 20 to 60 seconds. Slowly lower and repeat on the other side.

Please consult a doctor before attempting any exercise.