Whether you love them or hate them, there’s no denying that planks are an effective way to build core strength. And this slider core workout from Bridget O’Carroll, founder of Studio Qila, the first Indigenous-owned digital fitness platform, has planks galore. It’s a quick and effective abs workout that challenges your core in three different plank variations. “For this series, use a slider under each foot (or wear socks on a hardwood floor), or modify with no equipment variations,” O’Carroll says.
The move: Bear plank
How to: Start in a plank position, then drag your legs in to burn out your lower abs. Pause when your knees are directly under your hips, then press back. Modification: Instead of dragging your legs in on your sliders, step one leg at a time.
The move: Saw plank
How to: Hold your plank position as you shift your entire body backward, sliding on your toes. Your shoulders should shift behind your wrists, then slowly restack. Modification: From your plank, point your toes, then flex to rock back and forth.
The move: Pike plank
How to: From your plank, shift all your weight forward into your hands. Point your toes, squeeze your deep core, and lift your hips up to the ceiling, and slowly lower. Modification 1: Start from a plank, lift your hips into a downward dog, then lower to your plank. Modification 2: Find a modified plank on your knees and elbows, lift your hips, then lower.
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