The Best Shoulder Exercises To Tone Your Delts and Upper Body Quickly

 
The best shoulder exercises to do to tone your upper body and tone your delts! The deltoid muscles should not be neglected!! So try these deltoid exercises for your shoulder day workout.

 

Discover the best shoulder exercises for toned, sexy shoulders! 

Why You Need To Do Shoulder Exercises

 

Whether you run, hike, play sports, or lift weights in the gym, your lower body muscles naturally receive more attention and are more frequently worked out compared to your upper body. Therefore, your upper body muscles need some special attention! This muscle group includes your biceps, triceps, back, chest, and shoulders. That being said, the shoulder muscles are often neglected in upper body workout routines over arm workouts, chest workouts, and back workouts.

If you don’t want to dedicate an entire workout to shoulder day, you should absolutely incorporate shoulder exercises, especially the BEST shoulder exercises, into your workout routine. Here’s why. 

 




 

 

 

The Benefits of Training Your Shoulder Muscles:

 

1. Aesthetically, sculpted and toned shoulders look fantastic. 

2. Shoulder exercises and toned deltoid muscles promote better posture.

3. Working out your shoulder muscles will support your shoulder joints (and keep your rotator cuff safe!). 

4. Healthy, strong shoulders will help you do most upper body exercises. Additionally, strong shoulders will help you increase weight when performing those exercises and perform more reps!).

Related: Sculpt and Tone Your Delts with this Shoulder Workout

 

 


 

 

 

The Best Shoulder Exercises

 

These are the 5 best shoulder exercises to tone your delts and shoulder muscles. These deltoid exercises will give you the sculpted shoulders you've been wanting!1. Front Raise: Stand with your feel shoulder width apart. Your arms will be relaxed by your side, holding light to medium dumbbells in each hand (overhand grip). Starting with your right arm, slowly lift the dumbbell in front of you until your arm is straight out in front of you. Lower the weight steadily back to it’s starting position and repeat with your left arm. 

2. Lateral Raise: You will be standing with your feet shoulder width apart, with your arms at your side holding light to medium dumbbells in each hand. Slowly and steadily raise your arms outward (to make a T with your body). Raise them until they are parallel with your shoulders, or slightly past parallel. Bring them slowly back down to your sides in a controlled way. And don’t lock your elbows!

3. Overhead Press: You can be standing or sitting for this exercise. If you choose to stand, I recommend standing in one of two ways. Either stand in a split stance, with one foot in front of the other, or with your feet shoulder width apart. You can also do the overhead press with either a barbell or with dumbbells. You will start with the weight at your upper chest. Your palms will be facing forward; and your elbows will be directly under the weight (and keep them slightly inward towards your body). Push the weight upward and keep it in line with your body – just don’t hit your face! Push it all the way up – but don’t lock your elbows at the top. 

4. Rear Delt Fly: The rear delt raise / fly can either sit or stand for this exercise. Either way, bend your torso and chest forward, while keeping your back straight and your abs engaged. Your arms will be hanging down in front of you, holding dumbbells in each hand. Your palms will be facing each other and your elbows will be slightly bent. Raise the dumbbells outward until your arms are parallel to the floor and your shoulders. Make sure to control the movement as you lower the weight to avoid accidents or injury!

5. Crawlout / Inchworm: You will begin in the plank position (on your hands). Slowly walk your hands towards your feet. Once you’ve made it up to your feet, push with your hands to propel yourself so that you can either clap or so that you can tap your shin bones with each hand. Then, start walking your hands back out to the standard plank where you started. You can bend your knees slightly if you are not very flexible like I am!

 




 

 

The five exercises listed above are, hands down, my favorite and the BEST shoulder exercises that you can do. These five shoulder moves target and strengthen each of the muscles within the shoulder. There are plenty of other exercises you can do that will make your shoulders and upper body stronger. 

Related: Halter Top Ready Shoulder Workout

The Best Upper Body Exercises to Help You Do Your First Pull Up Quickly

 

It took me a very long time to do my first pull up. I could have accomplished my goal of lifting my body above that pull up bar in a fraction of that time if I’d had the right training and the right help, like a “Pull Ups for Beginners” guide. Having some guidance and know-how would have saved me a lot of time and frustration. In hopes of helping others learn how to do their first pull up, or increase the number of pull ups they can currently do, I’m sharing the best arm and back exercises I did that made the difference. 


 

Pull Ups for Beginners

 

If you are ready to learn how to do a pull up and willing to put in the work, then you’re already half way to your goal. Doing a pull up is not about sheer upper body strength. It’s about will, determination, perseverance, and form. Ha, almost anyone could do a pull up if they could have a jumpstart and swing their body into it! But… would they have that overwhelming sense of accomplishment and pride afterwards? No. You want to be able to do a perfect pull up, with pristine pull up form. 

Before trying these upper body exercises, refer to the tips found in How To Do A Pull Up to help you reach your goal. These tips, combined with the exercises detailed below, will give you exactly what you need in order to do a pull up. This is not an easy task. But it is well worth the effort you will put in. Not only will you be able to say “I can do a pull up,” you will also have the lean and strong muscles required for it (which is a bragging right all by itself!). Your back will be sexier, your arms will be slimmer, and your confidence will be shining. Reaching a goal like this is so much more than the goal itself.

The Best Upper Body Exercises For Pull-Ups

 

1. Rows:

Rows are pulling exercises that primarily strengthen your back muscles. There are a ton of ways to perform rows, but they all work your back (and your arm muscles) – so they are PERFECT for helping you increase your upper body strength so you can eventually pull your body weight up! 

 

  • Bent Over Dumbbell Row: With a dumbbell in one hand, place your opposite knee and hand on a bench to become parallel to the ground. The arm with the dumbbell should be hanging at your side. Bring the weight towards your chest, while keeping your elbow inward and tight to your body.
  • Barbell Row (Overhand and Underhand Grips): Bend your torso forward, bend your knees slightly., and keep your back straight. Bring the barbell towards your belly button.
  • Inverted Row: Best done with TRX equipment or a Smith machine. With your back towards the ground and your hands on the bar (or TRX grips), pull your chest up.

2. Lat Pulldowns:

Using a cable machine or a lat pulldown machine, sit facing the machine. Grip the bar, lean back slightly (but keep your back straight), and slowly bring the bar down towards your chest. Squeeze your lats together (imagine your back muscles are swallowing up your spine). There are many variations of the lat pulldown, but they’re ALL great! Pulldowns are a tried and true exercise for “Pull Ups for Beginners.”

  • Wide Grip Lat Pulldown: Many pulldown bars curve downward at the end. So, instead of gripping the bar at shoulder-width apart, go wider (like to wear the bar is curving down).
  • Narrow Grip Lat Pulldown: Decrease the distance between your hands and keep your elbows tight by your side.
  • Reverse Grip Lat Pulldown: This is usually done with a narrow grip (less tension for the elbows). Usually your palms are facing away from you. When performing the reverse grip, your palms should be facing towards you.
  • Behind The Head Lat Pulldown: Instead of pulling down towards your chest in front of you face, you will sit up straight and pull the bar down behind your head (towards your traps).

 

3. Assisted Pull Ups:

You will either be performing the pull-up motion with an assisted pull up machine or by using pull up bands. Regardless of the method, the band or the machine will help you lift your body weight. Not every gym or workout space has the full machine; So, I personally recommend investing in a pull up assist band!

4. Pull Up Negatives:

This is the ONE time you have permission to jump into your pull up… only because this is a strength building exercise to work on doing a pull up! Jump (or use a chair) to get your chin above the pull up bar. Then SLOWLY and STEADILY lower your body back down to the hanging position. This exercise should only be down if you have at least some upper body strength to depend on!

 

Don’t neglect your other muscle groups while you are working on your pull ups. Just because pull-ups primarily utilize your arms, shoulders, and back muscles,  you still need to train other areas. For example, your core needs to be strong for pull ups as well! Dedicating some time to cardiovascular exercise as well as strength training for your core, legs, glutes, etc. is needed. This will also give your upper body some time to rest (and rest is REQUIRED for muscle growth!!) and will help strengthen other areas of your body. Additionally, giving your upper body some rest will help prevent injuries, like excessive muscle soreness, sprains, strains, tears, etc. Your physical fitness level will be at a much higher level if you train your entire body. 

Another note: always listen to your body and consult your medical doctor if you feel that something might be wrong! It’s always better to be safe than sorry, right?!

If you enjoyed “Pull Ups for Beginners” and learning the best arm and back exercises to help you strengthen and tone your upper body muscles, you may also enjoy: Say Goodbye to Back Fat with This Back Workout and Your Guide to a Toned, Sexy Back.

Hydro-Inertia Training: The Best Full-Body Resistance Workout

 

Hydro-inertia training is the best stability workout you can do! Hedstrom Fitness created the Surge so you can workout at home and LIFT WEIGHTS at home -- without all the bulky equipment! Change it Up with The Surge

One of the best ways to keep yourself out of a fitness slump is to try a new workout or training type. I’ve said this before, and I’ll say it again: You’re less likely to skip a workout if you are excited about doing it! And on the other hand, you are much more likely to get bored if you are doing the same workouts over and over again. Redundancy will inevitably lead to burnout. Don’t get to that point! Try a new workout style, who knows – maybe it’ll be your new go-to workout! 
Related: How to Get Out of Your Fitness Slump with a Sledgehammer Workout




 


What is The Surge from Hedstrom Fitness?

Revolutionary. That’s the first word that comes to mind when I think of Hedstrom‘s products. They’ve released the Bosu Ball, the Kamagon, and now the Surge. According to Hedstrom,  the “SURGE® is a product that lets you train for everyday life. A product that truly makes you better at everything! SURGE® is “living resistance” that builds an athletic core which can take anything life and sport can dish out through intense and dynamic training.” 

The Surge is a long cylinder that you can fill with water. Filling it with water makes it heavier. Theres a nifty, convenient chart on the side that tells you what the Surge will weigh with however much water you put in! It’s basically a barbell at home that you can change the weight on, without having to have a bunch of bulky equipment lying around! Bonus feature: it really challenges your stability because the water moves around inside the Surge. 

In case you don’t want to read those bulky paragraphs, let me break it down for you….

1. The Surge is like a barbell.

2. You put water in it to create resistance… The more water you add, the more it weighs!

3. It’s just one piece of equipment… No more bulky gym equipment lying around and creating mess in your home.

4. The water creates a more challenging workout – Hydro Inertia Training! The water moves around inside The Surge and creates an unstable resistance for your workout moves. Every exercise you do is more challenging with these hydro-inertia principles! 

5. You can do almost any exercise with the Surge (and the Kamagon ball!) now… anytime, anywhere!

Related: Cardio-Blasting Jump Rope Workout




 


Hydro-Inertia Training Workout

I was sent The Surge from Hedstrom to try out and it is a game changer!! I now have a great way of lifting weights on days that I don’t feel like going to the gym. Try these exercises for a full body workout with your Hedstrom Fitness gear!

Break out of your fitness slump with these new revolutionary fitness workouts. Now you can workout at home (and actually lift weights at home) with hedstrom fitness hydro-inertia training. Find motivation to workout with these new ways to train!

 

Featured Hydro-Inertia Exercises: 

  • Half Burpee: Start in the plank position with your hands in the Surge handles. Jump your feet inward towards your hands. You can either stand up, while keeping your back straight and your chest up, or you can jump your feet back to the start position!
  • Bent Over Row: Bend forward, keeping your back straight, head in line with your spine, and knees slightly bent, with the weight hanging directly in front of you. Lift The Surge towards your chest and keep your elbows tight in towards your body. Then slowly return to the starting position. You can do these with an overhand grip or an underhand grip!
  • Tricep Press: Hold the weight above your head. Slowly lower the weight behind your head… but make sure you keep your elbows inward by your ears. Slowly lift the weight back to the starting position. Side Note: It helps to stand with one foot in front of the other so that you don’t strain your lower back!
  • Bicep Curl: Stand with a split stance (one foot in front of the other), which protects your lower back. Hold the Surge with an underhand grip. Bring the weight up towards your chest, keeping your elbows stationary by your side.
Other Exercises for The Hedstrom Surge:
      • Chest Press
      • Deadlift
      • Shoulder Press
      • Front Raise
      • Lunge (and all lunge variations)
      • Squat (and all squat variations)
      • Weighted Sit-Ups
      • V-Ups
      • Oblique Twists (also known as Russian Twists)
      • And the list goes on! Check out this video library which has TONS of exercises to do with Hedstrom exercise products!!

You can get the Surge, Kamagon, or other Hedstrom Fitness products at the Hedstrom website, and you can use the code: SPHF25  for the next month for 25% off!


 *Disclaimer: This post is a sponspored post. I am thrilled to work with Hedstrom on this campaign! All thoughts and opinions are my own.


  

30 Motivational Fitness Quotes Guaranteed to Pump You Up

 

Fitness quotes for the gym! Read these fitness motivational quotes when you need some extra inspiration to work out or exercise. These quotes about working out are about strength and commitment to the gym. These gym quotes will inspire you and pump you up!

 

Quotes have always been a great way to express how you are feeling or what you are thinking when you can’t put them into your own words. These fitness quotes will inspire you and motivate you when words fail. Fitness motivational quotes can also remind you why you started your fitness journey in the first place.

 

Fitness Quotes

 

1. “Push harder than yesterday if you want a different tomorrow.”

 

Motivational fitness quote to motivate you to workout. Push harder than yesterday if you want a different tomorrow.

 

2. “Find out what happens when you don’t give up.”

 

Inspirational fitness quote to get motivated to work out! Find out what happens when you don’t give up.

 

3. “What you do every single day matters more than what you do once in awhile.”

 

Workout motivation: quotes about strength, working out, and being fit. What you do every single day matters more than what you do once in awhile.

 

4. “Believe in the person you want to become.”

 

inspirational motivational fitness quote for women. Believe in the person you want to become.

 

5. “If you want something you’ve never had, you’ll have to do something you’ve never done.”

 

Fitness motivation quote for women. If you want something you’ve never had, you’ll have to do something you’ve never done.

 

Workout Motivation

 

6. “Make muscles, not excuses.”

 

Make muscles, not excuses.

 

7.  “Great things never come from comfort zones.”

 

Motivation Fitness Saying: Great things never come from comfort zones.
 

 

8. “On the good days, workout. On the bad days, workout harder.”

 

On the good days, workout. On the bad days, workout harder

 

9. “Sweat like a pig, look like a fox.”

 

Motivation fitness quote for women who workout: Sweat like a pig, look like a fox.

 

10. “Love yourself enough to live a healthy lifestyle.”

 

Love yourself enough to live a healthy lifestyle.

 

Workout Inspiration

 

11. “It’s not about the weight you lose but the life you gain.”

 

It’s not about the weight you lose but the life you gain

 

12. “The only bad workout is the one you didn’t do.”

 

Inspirational fitness quotes: The only bad workout is the one you didn't do

 

13. “It comes down to this… How badly do you want it?”

 

Inspirational and motivation gym quotes: It comes down to this… How badly do you want it?”

 

14. “I am obsessed with becoming a woman comfortable in her own skin.”

 

I am obsessed with becoming a woman comfortable in her own skin
 

 

15. “You have a choice. You can either throw in the towel completely or you can use it to wipe the sweat off your face.”

 

You have a choice. You can either throw in the towel completely or you can use it to wipe the sweat off your face. Dont give up motivation quote

 

Exercise Determination

 

16. “You can’t expect to succeed if you only put in work on the days you feel like it.”

 

You can’t expect to succeed if you only put in work on the days you feel like it

 

17. “I can and I will.”

 

I can and I will - workout motivation quote

 

18. “I’m not strong for a girl. I’m just strong.”

 

Motivation to workout and stay motivated to exercise! I’m not strong for a girl. I’m just strong.

 

19. “Make today your someday.”

 

Motivational quotes: Make today your someday.

 

20. “The pain you feel today will be the strength you feel tomorrow.”

 

Strength quotes for women: The pain you feel today will be the strength you feel tomorrow.
 

 

Health Quotes 

 

21. “The workout starts when you want to stop.”

 

The workout starts when you want to stop

 

22. “Would you rather be covered in sweat at the gym or covered in clothes at the beach?”

 

Quotes to get you motivated to go to the gym!

 

23. “Your body can withstand almost anything… It’s your mind you have to convince.”

 

Motivation Fitness Quote: Your body can withstand anything. It's your mind you have to convince.

 

24. “Sweat + Sacrifice = Success”

 

motivational fitness quotes. Sweat + Sacrifice = Success

 

25. “Exercise is a celebration of what your body can do… Not a punishment for what you ate.”

 

Exercise is a celebration of what your body can do… Not a punishment for what you ate

 

Fitness Motivational Quotes for Healthy Eating:

 

26. “Stop letting food be the boss of you.”

 

Healthy lifestyle quotes: Stop letting food be the boss of you.
 

 

27. “What you eat in private, you wear in public.”

 

Healthy eating quotes: Motivation quotes for eating healthy. What you eat in private, you wear in public.

 

28. “A healthy outside starts from the inside.”

 

A healthy outside starts from the inside.

 

29. “Eat right, feel amazing.”

 

Healthy eating quote: Eat right, feel amazing.

 

30. “Eat less from a box and more from the Earth.”

 

Eating to lose weight: Eat less from a box and more from the Earth

 


 

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Try This Fun, Quick Ab Workout on Your Next Ab Day

If you need a fast workout, try this quick ab workout. It's easy to follow, especially when you don't have a lot of time to workout! This is a great workout to burn fat fast.

 

Quick Ab Workout When You’re Short On Time




Not everybody has hours to spend at the gym. And for some reason, there’s a widely popular myth out there that says that if you want to lose weight or get a six pack, you have to exercise tirelessly for hours on end. That’s just not true. You can get a killer workout in 30 minutes or less. Be time efficient in the gym or wherever you workout. It’s all about how you spend your time. So, if you’re like 99.9% of the population and want to be efficient and effective with your time in the gym, try this quick ab workout on your next ab day.

Related: The Best Ab Exercises to Burn Fat Fast


 


 

Quick, Fat Burning Ab Workout

 

Warm Up: 3-5 minutes walking, jogging, etc. to warm your muscles up.

 

Superset 1

20 Standing Side Crunches (10 on each side)

20 Standing Criss Cross Crunches (10 on each side)

10-20 Jumping Jacks

Repeat 3 Times

 

Superset 2

10 Crawl-Outs (also known as Inchworms)

10 Reverse Crunches

20 (10 on eachside) Russian Twists

Repeat 3 Times

 


 

Superset 3

20(10 on each side) Mountain Climbers

20 Leg Lifts

20 Bicycle Crunches

Repeat 3 Times

 

Finisher Set

Plank Until Failure: Hold the plank position for as long as you can hold it.

Repeat 3 Times

 

Cool Down: 3-5 minutes of walking or jogging.

 

Download this quick ab workout to your phone. It includes exercise diagrams and it explains every ab exercise!

Download a visual workout of the "Quick, Fun Ab Workout," with a detailed description and image of each exercise.

Download a visual workout of the “Fun, Quick Ab Workout,” with a detailed description of each exercise.

Learn how to do each exercise correctly, with corresponding pictures.

 

Related: 35 Fun Plank Variations For An Outstanding Ab Workout

This is an extremely effective, quick ab workout that you can do even if you’re in a time crunch. In this routine, you’re getting a cardio and strength workout in one. You’ll also feel it in other parts of your body too… like your arms, shoulders, legs, and back. Most of these ab exercises utilize other muscle groups as well. So you’ll be toning your whole body!

 


 

35 Fun Plank Variations For An Outstanding Ab Workout

Change up your ab workouts with these plank variations. Doing the same old ab workouts can get boring... but when there are so many different ways to plank, you can burn fat and calories faster (and have fun!)

 

 Planks are a staple in any ab workout. And for good reason! Not only does it completely kill your core, but it also trains your hamstrings and booty, works your lower back, and emphasizes great posture. It’s really a full body exercise… but most people do them on ab days.

Before going into the different ways to do a plank, let’s go over the basics of the plank.

  • Keep your back straight. Imagine there is a plank (like an actual piece of wood) strapped to your back!
  • Your neck should be in line with your spine.
  • Tighten your abs. Bring your belly button towards your spine.
  • Also, tighten your glute muscles to help make sure that your lower back is supported.
  • Your elbows and/or hands should be directly under your shoulders, unless it states otherwise.


 

35 Different Ways to Plank

 

1. Full Plank:

The full plank looks like the start of a pushup. Keep your back as flat as a board and keep your abs tight and engaged!

plank variations

 

2. Elbow Plank:

This plank variation is really similar to the full plank; but, instead of being on your hands, you will be on your elbows and forearms.

plank variations

 

3. Push-Ups:

Push ups are done in the plank position – so of course they are one of the best plank variations that you can do! Make sure you keep your back flat and hips in line with your back. Don’t let those hips start dipping towards the floor.

plank variations

 

 

4. Mountain Climbers:

Get your heart pumping with these! Mountain climbers are one of the BEST ab exercises you can do if you want a flat stomach. From the plank position, bring one knee to the elbow on the same side of your body. Then return that leg to the start, and do the same with the other side. Do this as fast as you can!

plank variations

 

5. Criss Cross Mountain Climbers:

These are very similar to the regular mountain climbers that were explained above. However, instead of bringing your knee to the elbow on the same side of your body, you will be bringing your knee to the opposite elbow. While doing this ab workout move, make sure to squeeze those obliques to really get them engaged.

plank variations

 

6. Toe Tap Plank:

In this plank variation, you will be in the full plank position on your hands. Your feet should be spread apart. One hand at a time, reach back and touch the opposite side’s foot. You’ll repeat this for both sides.


 

7. Shoulder Tap Plank:

This plank variation is a great way to learn some of the variations and how to plank for beginners! One arm at a time, take your hand and tap the opposite shoulder. This plank will require you to balance! 




 

8. Crawl-outs:

Start in the plank position on your hands. Slowly walk your hands towards your feet. Once you’ve made it up to your feet, start walking your hands back out to the standard plank where you started. You can bend your knees slightly if you are not very flexible like I am!

plank variations

 

9. Rocking Plank:

Rock hard abs, here you come! This plank variation will rock your world. You’ll be shifting your weight backwards and forwards. Drive your head and shoulders forward, which will consequently cause you to be higher on your toes. Then slowly shift your weight backward and drive back into your heels.

 

 

10. Plank Jacks:

The plank jacks are definitely a cardio ab workout. Think of doing jumping jacks while doing a plank. When you are in the plank position, you will be jumping your feet outward, then back together.

plank variations

 

11. Bird Dog Plank:

Bird Dog Planks can be done from the full plank or the elbow plank, depending on your level of comfort. While you are holding the plank, lift your right arm so that it is in line with the rest of your body and lift your left leg simultaneously. Hold for at least 3 seconds, then return to the starting plank position. Then alternate to your left arm and right leg!

plank variations

 

12. One Leg Plank:

Lift one of your legs while you are holding the plank position. Alternate lifting each leg; or you can hold the leg in the air and then switch during the next plank




 

13. One Leg Pulsing Plank:

Lift your leg and pulse it in the air for the duration that you’re holding your plank. You can also do this with your leg in a donkey kick position.

plank variations

 

14. Extended Plank:

Normally, your hands or elbows will be directly under your shoulders. In the extended plank, your hands or elbows will be forward.
plank variation

 

15. Hip Dip Twister Plank:

Start in your basic plank position. Rotate your hips to the ground in a semi-circle fashion. Once you have grazed the ground with your hip, rotate back towards the center, and then to the other side.


 

 

16. Exercise Ball Plank:

Your feet will be on the exercise ball while your hands are on the ground. Balancing your feet on the exercise ball makes this abdominal exercise so much more difficult! To make this exercise even more difficult, try the next challenging plank exercise!

plank variations

 

17. Exercise Ball Roll In Plank:

Same position as the exercise above; however, you will be bringing your knees to your chest, bringing the ball with you. Then roll the ball back out. Make sure you keep your back straight!

plank variations

 

18. Stir The Pot Plank:

You will need an exercise ball for this killer plank. Place your elbows on the yoga mall (like you are doing a standard forearm plank). Roll the ball with your forearms in a circle while keeping your core steady and still in the same spot. Your forearms will be moving past your shoulders in each direction.

plank variations

 

19. Single Arm Lift Plank:

In the push up or forearm plank, lift one arm so that you are just doing a plank on one arm or forearm. You can either lift the same arm multiple times, or hold it up. Your choice!

 

 

20. Knee to Elbow (Spiderman) Plank:

Want to know how to get a slimmer waist? Try this killed ab exercise then. Bring your knee to your outside of your elbow. It doesn’t matter if you are on your hands or your forearms.

plank variations

 

21. Pike Plank:

These planks will be a very challenging core workout as well as a killer upper body exercise. You can do these on the ground or with an exercise ball. You will start in the full plank position and keep your legs as straight as you can throughout. Whether your feet are on an exercise ball or not, you will raise your butt up to the ceiling (also why this is called the “Butt Up Plank”). Slowly return yourself to the starting plank position. 

plank variation

 

22. Renegade Row Plank:

Get into the push-up position with a dumbbell in each hand. One arm at a time, pull the dumbbell towards your chest while keeping your elbow close to your body (don’t let it go outwards like a chicken wing).
plank variations

 

23. Reverse Plank:

Sitting on your bottom with your legs straight out in front of you and your hands on the floor at your sides, push yourself up onto your palms and your feels.


 

24. Plank Walk:

In this plank variation, there are two ways you can do it. You can be moving from side to side while in the full plank… or you can be moving front to back while in the full plank. For the front to back plank walk, you will start in the plank position. You will be walking forward while in this position. You’ll have to elevate your hips while you move the right hand forward and the left leg forward. 

plank variations

 

For the lateral plank walk: With your hands together (instead of shoulder width apart) and your feet together, you will take your right hand and right foot and move outward to the right. Then, bring your left hand foot to your right, bringing them together. You can continue moving to the right if there is enough room, or you can just move over once. Then move to the left in the same fashion.

 

25. Lateral Plank Jump:

The Lateral Plank Jump begins in the full plank position on your hands. You will be jumping from side to side; so, you can place something like a dumbbell or a closed water bottle to jump over. To make this exercise more challenging, you can do the around the world plank mentioned below!

26. Suicide Plank:

Start on your forearms in the elbow plank. Push yourself up into the push up position (or full plank), one arm at a time. Then, once in the full plank position, you will lower yourself back down to your forearms, one arm at a time.

plank variations

 

27. Around the World Plank Jump:

You will begin in the full plank position. Your legs will be moving in a semi-circle fashion around your upper body. Jump your feet to the right side of your upper body (close to your hands) then back to the beginning plank position. Then, jump your feet to the left side of your upper body.


 

28. In and Out Plank:

While planking, thrust your knees towards your chest. Then jump back to the starting position.

plank variations 

 

29. Ab Rolling Plank:

You will need an ab roller for this plank. An ab roller has a wheel and two handles on the side. Keep your back straight. Roll yourself out to a standard plank, then roll yourself back up.

plank variations

 



 

The following plank variations are in the SIDE PLANK position! Therefore, you’ll have to complete them on the right side and the left side. 

 

30. Side Plank:

This is another plank variation that can be done on your hands or on your elbow. Start by laying on your side. One foot will be stacked on top of the other. Your upper body will be supported by your forearm. Your elbow will be under your shoulder. Push your hips and legs up so that you make a straight line with your entire body. You can place your other arm (the one that is not supporting your weight) by your side, hand on hip, or straight in the air.

plank variations

 

31. Side Plank Crunch:

To engage your obliques even more (to get a smaller waist!), you can do a side crunch when you’re holding a side plank. Place your hand behind your head. Bring your knee up towards your elbow, while your elbow is also moving towards your knee. Make sure to keep your torso stable!

 

32. Side Plank with Twist:

Start with a standard side plank (forearm or hand). Your top arm should be extended upwards or you can place your hand on the back of your head. Then, move that arm/elbow towards the floor (or the space between your hip and the ground). 




 

33. Side Plank with Inner Thigh Lift:

During a normal side plank, your top foot is laying on the bottom foot. In this side plank, the top leg’s foot should be the one that is on the ground. Lift your lower leg as high as you can. You can either hold it up or do pulsing leg lifts.

Related: The Best Ab Exercises to Burn Belly Fat in Record Time

 

34. Side Plank with Leg Lift:

In the side plank position, lift your top leg straight up. You can either hold your leg in the air or you can lift it up and down.


 

35. Side Plank with Hip Dips:

While you are holding a side plank, dip your hips to the ground. Then, raise them back up (and you can go past the starting position if you’d like).
 


 

Bonus Planks: Many of these exercises can also be done with a Bosu Ball! This can make the ab exercise more challenging because you won’t be as stable.

plank variations


 

*Note: The abdominal plank images are from Workout Labs. CWPS doesn’t design, create, or own these images.

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