10 Minutes, 1 Plank + Creativity = Oblique, Core and Ab Blast!

Time: 10 minutes
Equipment: You
Result: Tighter core, improved posture, reduced chance of lower back injury, definition on your ab, core and oblique areas.

Four variations below of the standard plank = 4 different moves, performed twice in total.

Do each exercise for 45 seconds, take then a 15 second break. Repeat until you've done each exercise twice. Allow 1 minute for warm up and cool down time.

Quick warm up of lunges with a twist, downward dog and cobra.

Move 1: Spiderman Plank (top left)
While in plank position, raise your right knee to your right elbow. Do this very slowly - take 3 seconds for your knee to reach the elbow, then another 3 seconds for it to return to it's starting position.  Repeat on opposite side.

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Move 2: Mountain Climbers (top right)
'It's like you're climbing a mountain, but you don't go anywhere' is what I tell my clients. The move is performed by raising your knee to your chest, then lowering that leg and raising the other leg to your chest. Do it as fast as you can while holding the straight plank, careful not to let your butt poke up or hips sag.

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Move 3: Skater (bottom left)
While in plank, keeping your leg straight slide it over to the opposite side as far as you can go (look at the picture, explains it easier). Do this very slowly, at a count of 3 to reach the opposite side, and then 3 to bring it back to starting position. Repeat with opposite leg. 

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Move 4: Windscreen Wipers (bottom right)
The name (and picture) says it all. Bringing your knee to your chest, just like in Mountain Climbers, however once you reach your chest then twist inwards so your knee pokes out the other side of your body. Do this very slowly - count to 3 when your knee is in the twisted position before letting it go back into the starting position. Repeat with other knee.

Do this for 45 seconds, then take a 15 second break. Repeat for another 45 seconds, then take a 15 second break.

Cool down of childs pose and cobra.