Mark Ottobre shows a rolling plank that hits your core and obliques. Start in a front plank for 30 seconds, roll to each side for 15-30 seconds, then back to front. Add leg raises to make it harder.
This is a rolling plank. The way we do a rolling plank is we start on our front, then move side to side. So the first step is make fists, and I want you to pull your pelvis under, squeezing your bum as hard as you can, and push your chest away from the floor. You're gonna hold that for about 30 seconds, flex your quads, and then you're gonna move to the side. So now we've rolled, we're on the side, and we wanna hold this again for about 15 to 30 seconds, Really crunching everything up, getting the obliques. And if you wanna make this harder, you can bring the leg up. That's gonna make the stability piece of this even that much harder and things have to engage. Then you're gonna roll. I'm just gonna switch my body around so I don't put my back to you. But then you switch on the other side and you do the same thing here. And then finally, once you've done that, you move to the front and you finish the plank, another 30 seconds there. This is your rolling plank.
