4 Dynamic Planks That Will Really Challenge You [Workout Included]


There’s tons of ways to strengthen you core without solely relying on crunch like movements. Here are more ideas for your next core workout.



In this post I’m going to show you dynamic planks you can do anywhere.



A dynamic plank incorporates movement, whereas a traditional plank is static. 



Quadruped Shoulder Taps


You’re probably familiar with the traditional version of this exercise-  Plank Shoulder Taps. However, this variation is slightly different where you place yourself in a quadruped position.


This version requires more hip stability and quadriceps activation.


  • Start in a quadruped position where your hands are underneath your shoulders and feet underneath your hip bone.
  • Your knees should be about 1-2 inches away from the ground.
  • When you are ready, raise one hand slowly and touch your opposite shoulder.
  • To get the most of this exercise, minimize rotation throughout your trunk.




Side Plank Combo- Crunch to Trunk Rotation

I really like this exercise. It can become quite demanding just after a few repetitions. A traditional side plank is an exercise that is often taken for granted. Side planks strengthen the obliques and muscles of the hips, a benefit that is useful to anyone.


  • Start in a side plank position with your elbow underneath your shoulder, and legs stacked together.
  • Be aware of your head position. You don’t want your head too forward.
  • When you are ready, do a crunch-like movement where you connect the elbow of the free arm with the knee of the top leg. Pause briefly when you do this.
  • Then rotate towards the ground and reach inward with your free arm. The more you reach inward, the better. That completes one repetition.





Plank with Elbow Taps

This exercise might seem simple to do but it is important to do it well.


  • Start in a plank position.
  • Then without shifting your torso or hips towards one side, lift one leg and try to connect your knee to your elbow. Pause one second at that point.
  • Then return your foot back to the ground and continue the sequence in the other side.



Side Plank with Hip Abductions

This side plank variation focuses on strengthening the hips.

  • Start in a side plank position.
  • Slowly raise your upper leg as much as you can.
  • Then lower slowly and pause briefly at the bottom position. That completes in one rep.


Dynamic Plank Workout


Here’s a workout with all the movements in this post. If you are fit, do three rounds of this workout and rest 20 seconds between exercises.


If you’re a beginner, do this workout only once and rest 30-40 seconds between exercises.

Dynamic Planks

Download Workout Timer


Workout Timer: http://www.intervaltimer.com/timers/7692405-dynamic-plank-workout


OR import the timer to your phone


Dynamic Plank Workout Timer



How To Import Your Workout Timer: https://www.youtube.com/watch?v=PQjaIebaL7s&feature=youtu.be&t=36s


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Juan Lugo