The Ultimate Plank Workout For Women

If you’ve successfully mastered the plank position and can hold it for at least 60 seconds, it’s time to up your game with this 5-minute Plank Workout. This high-intensity routine combines static holds with dynamic movements to target your abdominals, obliques, glutes, and upper body, building strength and stability. It’s the ultimate at-home workout for women to build amazing abs!

The Ultimate Plank Workout For Amazing Abs

Watch the videos below to make sure you complete each exercise correctly. Keep your core engaged at all times, your hips stable, squeeze your glutes, and don’t let that butt drop!

Equipment: You’ll need an interval timer (such as your phone) and, preferably, a yoga mat (though your bedroom carpet is a good alternative).

High Plank (30 seconds)
Up And Down Plank (30 seconds)
Plank With Knee Taps (30 seconds)
Elbow Plank With March (30 seconds)
Left Side Plank With Hip Lifts (30 seconds)
Right Side Plank With Hip Lifts (30 seconds)
Plank With Shoulder Taps (30 seconds)
Forearm Plank With Alternate Reaches (30 seconds)
Spiderman Plank (30 seconds)
Low Plank (30 seconds)

Beginner Workout: Perform each movement for 30 seconds with a 15-second rest between exercises.
Intermediate Workout: Perform each movement for 30 seconds with only a 5-second rest between exercises.
Advanced Workout: Perform each movement for 30 seconds with no rest!

Make it harder: Perform each movement for 45 seconds and/or repeat the set with 1 minute rest between sets.

Harder still: Aim for 3 sets with 1 minute rest between sets!

Best results: Complete this Ultimate Plank Workout at least 3 times a week, and you’ll love your body transformation.