3 Simple Plank Moves to Tighten and Tone Your Abs

3 Simple Plank Moves to Tighten and Tone Your Abs

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OK, so now I’m
going introduce you to some of the most
advanced plank techniques, these will activate your core,
or lat, and get your heart rate elevated. The 1st one is the plank
climber, or the plank knee-up. You know I’m simply going to get
into a normal plank position, and we’re going to alternate
the knees back and forth. So we’re going to put 1
knee up towards the elbow, and back, this is a little
bit different than Spider-man because instead of coming out
to the side we’re going down, we’re keeping it down low. So we want to,
again, I recommend keeping that knee nice
and low to the floor, now never touching the floor. And then just back
up, and back down, you’re going to find that
this will light you up really, really quick. Now the next one I want to show
you is called a renegade row, now this is probably the
most difficult type of plank because it activates both
the back muscles, the core, and gets your heart rate going. And all’s your going
to do is you’re going to take 2
dumbbells, and you’re going to put yourself in
almost like a push-up position, like you’re going
to push-up, keep that torso nice and straight. And then you’re just going
to rotate, row 1 dumbbell, back down, and then rotate
to the other dumbbell, back down again. Again, not too low with
your torso, not too high, you want to keep
it nice and firm. Exhale, inhale, exhale,
inhale, that’s a renegade row. Now on the plank knee-up
you can also crossover. So again, if we’re
doing that plank knee-up you can also cross-over
underneath yourself like this, just
another variation that you can use when you’re
doing these advance planks. So there’s 3 more
advanced planks that you can do within
your workout schedule.

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