If you want to test your core strength, lie on a Bosu Ball with your tailbone in the middle of it. Hold the entire body suspended on the Bosu Ball parallel to the ground. If you cannot hold this position for at least 10 seconds, the core needs some work![3] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.
Holding the plank only works if you’re in the right formation. If you have to sway your back or raise your rear end to hold the plank, it’s time to drop down and take a rest.
If you can’t do all 6 planks in a row, that’s totally fine. It might be easier to space them out throughout the day.
If you’re struggling to hold the plank position, keep your arms in place but drop down to your knees. You’ll still work your abs and your core, but your legs won’t have to work quite as hard. [10] X Research source
Hip touches: Start in a standard plank with your body in a straight line. Slowly rotate your right hip down to the floor, raising your left hip in the air. Keep your body in a straight line as you gently touch your right hip on the ground. Then, rotate your left hip to the left side. [12] X Research source Up and downs: Start in a standard plank position with your forearms on the floor. Press up with your right hand so you’re balancing with your right palm flat on the floor. Then, press up with your left hand so you have both palms flat on the floor. Quickly lower back down to your right forearm, then your left forearm. Keep your abs engaged and your body in a straight line the entire time. [13] X Research source
