Fit Minute: Walking the plank with Form 01945

Form 01945 owner Kelly Lorenz demonstrates the mountain climber portion of a plank series. Photo by Ryan Vermette

Requiring no weights, no machines, and almost no time at all, planks are a perfect way to get in a quick workout from your own home because the only thing you need for them is… you!

For this fit minute, Form 01945 owner Kelly Lorenz walks us through a plank series that will help you build a stable and strong core that can assist with everyday activities.

Lorenz’s circuit starts off with a high plank that you should hold for 30 seconds.

“Your heels are pressing back and you’re bringing your belly away from the floor,” said Lorenz. “Your muscles around your knees are squeezing, your quads are so strong, your glutes are so strong.”

“Make sure to breath through the whole entire thing,” Lorenz added.

After holding the high plank, you then move into mountain climbers for 30 seconds. Alternating legs, you drive one knee up toward your chest and then back down as the other knee is lifted up, going at a quick speed. 

Then, Lorenz says to go down into a low plank and begin an exercise known as “spiders”, where you lift your knee out toward the arm, alternating legs each time, for another 30 seconds.

“Knee to triceps if you can,” Lorenz noted. 

When finished, she said to end the circuit by holding the low plank for 20 seconds. For each exercise, she noted that 30 seconds is ideal, but you can hold them anywhere from 20-30. She added that if desired, hip dips can be added to the end of the series.

Lorenz said though planks largely benefit the core, they affect many other muscle groups as well.

“It’s your quads, your core, your arms, it’s really a whole body workout,” Lorenz said. “It can really engage every single part.” 

For those who are just starting to work out their core, she also notes that the exercises can be modified by having your knees touch the floor.

“You can always bring your knees down and then back up when you need to,” she said. 

Lorenz added that beginners can start with whatever amount of time they are comfortable with, and more experienced people can start with a higher amount of time. Both can increase the amount of time spent on each exercise as they progress, or create staggered challenges for themselves over a certain period of time.

“You can also do a challenge month where you start at 10 seconds, then try to get up to 20, then try to get up to 60,” she said.

And as always, Lorenz said, you can set a reward of a delicious treat for yourself at the end of your workout or accomplished goal.