6-Minute Plank Circuit Finisher Gives You an Ab Workout Challenge | Muack.net

YOUR PLANK HOLDS to finish off your ab workouts might be great for your midsection muscles as you hone the act of bracing, an important function of your core—but if you feel bored to the point of falling asleep in the position, you’re not alone. For a more engaging (and expansive) way to finish off your training session, try this six-minute plank circuit.

The series is the brainchild of trainer Eric Sung, C.S.C.S., the creator of the new Men’s Health Ultimate Summer Sweat workout program, now available on All Out Studio for Men’s Health MVP Premium members. Rather than just holding one static position, Sung challenges you to cycle through multiple plank variations over the six-minute period.

“Let’s have some fun, let’s spice it up,” Sung says.

The 6-Minute Plank Circuit

The workout is simple. You’ll do three rounds of the three plank variations (four separate exercises total, since one of the moves requires you to hold on the right and left side). You’ll perform each exercise for 20 seconds of work, then rest for 10 seconds.

Side Plank Thread the Needle (Right)

20 seconds on, 10 seconds off

This side plank variation works your obliques, while also giving you some extra thoracic spine mobility as you rotate.

How to Do It:

• Start in a side plank, resting your weight on your right arm with your left arm extended above your torso. Squeeze your shoulders, abs, and glutes to brace your core.
• Rotate your left arm down and twist your torso to ‘thread’ your arm in the space between your torso and the floor. Stay braced to keep your spine as straight as possible, keeping your lower body still.
• Return to the starting position and continue performing reps throughout the allotted time.

Side Plank Thread the Needle (Left)

20 seconds on, 10 seconds off

Repeat the same exercise, this time from your left arm down.

Low Plank Mountain Climber

20 seconds on, 10 seconds off

Add a more active element to your core workout, driving your knees up to your elbows. Sung says that this will help to work your stability.

How to Do It:

• Start in a low plank position, with your elbows down on the floor. Squeeze your shoulders, abs, and glutes to brace your core.
• Drive one knee up to your same-side elbow, then the other. Don’t rush the movements, and don’t lose tension or allow your butt to raise.
• Repeat alternating knee drives for the remainder of the period.

Plank Jack

20 seconds on, 10 seconds off

Here, you’ll have another chance to raise your heart rate and add movement to the plank. Focus to maintain tension as you coordinate your jumps.

How to Do It:

• Start in the low plank position on your elbows. Squeeze your shoulders, abs, and glutes to brace your core.
• Jump your feet out and away from each other at the same time, landing a few inches outside of hip-width apart. Keep your core braced.
• Immediately after landing on your toes, jump your feet together back to the starting position.
• Repeat for the remainder of the period.

For more exercises like this and workouts that will keep you fit and moving all season, check out Sung’s whole Ultimate Summer Sweat series, only available on All Out Studio for Men’s Health MVP Premium members.

Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.