This exercise targets your glutes, hamstrings and quadriceps.
How to do it: Begin in a standard plank position and lift one of your legs a few inches off the ground. Keeping your torso still, gently but quickly pulse your leg up and down, making sure to work your glutes, hamstring and quads. Five times constitutes one rep; do nine reps before switching legs.
The standard plank can specifically target your abdominals.
How to do it: Start on all fours, hands directly under your shoulders, knees and feet about hip-distance apart. (Beginners should rest on their forearms instead of their hands.) Next, tuck your toes until your feet are flat, then extend your hips and push up until your body is in a straight line. Draw in your abs and hold for 30 seconds.
This exercise targets your back muscles and triceps.
How to do it: For this exercise you'll start in a modified plank position with your feet several inches wider than your hips and your hands beneath your chest. Form an upside-down heart with your hands by turning them until the thumbs and fingers touch. Using your toes, push your body forward so that the center of your chest is aligned over your hands. Hold this position for 30 seconds while making sure that your chest, backs and triceps are fully engaged.
The Falling Leaf plank specifically targets your shoulders.
How to do it: Start in the standard plank position and rotate your right shoulder and hip toward the ceiling with your abs engaged. Extend your arm and reach toward the ceiling. Return to the starting position and then repeat four times before switching sides.
Cross Body Plank
This form of the plank is designed to work the often hard-to-target oblique muscles.
How to do it: Starting in the standard plank position, lift your right leg a few inches off of the floor, toes pointed, and then draw your right knee toward your chest and in a diagonal motion across your body until it taps your left elbow. Return to the starting position and repeat this nine times.
The Downtown Athletic Club of Amarillo focuses on overall wellness, including group fitness, nutrition and personal training. The DAC's personal trainers are available seven days a week.