DAY 4 of My 10-Day Plank Challenge: The CORE CRUSHER

Denise Austin by Denise Austin | April 19, 2015 | Workouts


Hi Everyone!

It’s Day 4 of my 10-Day Plank Challenge and I hope you’re feeling great!

Today’s challenge is the SPIDERMAN Plank!

I love this one!  This one is an advanced move—a true challenge. This particular core exercise is a compound movement, which means you’re working all the major muscle groups at once. Double the workout in half the time! This single movement is great for your core and oblique muscles but also your arms, your chest, your shoulders and your back. This is one of the most effective and efficient ab workouts!

Here’s how you do it:

  • Start in the traditional high plank position, hands on the ground and your body perfectly straight like a board, with your wrists in line with your shoulders.
  • Engage and contract your ab muscles as you bring your right knee forward towards your right elbow, try and stay there for 10 seconds, then return to the plank position.
  • Repeat by bringing your left knee toward your left elbow. That’s one rep.
  • Then alternate sides for a total of 3 complete reps.

It’s all progressive, do the best you can.  Maybe hold it their for 3 seconds if you’re just starting out.   The object is to keep your plank straight and strong, even when you’re moving your leg.  Your core is always engaged–that’s the key.  This is a very CONTROLLED and FOCUSED move. These planks are SO good for you and I know you’re going to feel stronger at the end of the 10 days!  Hang in there!

Your plank pictures are so GREAT and inspiring so many others to join in the fun.  Keep posting them! For more workouts like this, start your 7-day FREE trial of my LifeFit 360 Plan!  Members are really seeing GREAT results.  They are losing up to 25 pounds in 10 weeks and I am so inspired and proud of everyone’s success!  Sign up today to get started on Monday.

You CAN do it, too.

Love from your personal trainer,



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