Extended plank hold

How to do it

1. Set upHigh plank, then walk your hands a few inches further forward than your head.
2. MoveHold. The longer lever makes your abs work much harder to keep your hips from sagging.
3. Watch forWalking your hands so far forward that you can't hold the line. Go a little at a time.

Easier or harder

Easier

High plank hold: hands under your shoulders.

Harder

Plank front-back walks: walk hands forward and back.

What it works

Muscles

Core

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• High plank arm raises
• High plank hold
• Low plank hold
• Low plank hip dips
• Low plank leg raises
• Bear hold knee taps