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Unlock Full-Body Strength with the Plank • Core stability like no other • Strengthens shoulders, back, and glutes • Improves posture and balance • No equipment needed—just bodyweight • Scalable for all fitness levels A plank a day keeps weakness at bay. Hold it strong!

Yamz

144,863 subscribers

15,112 views • 2 years ago •via X (Twitter)

Anya Rossi• Live Now

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1 Comments

Aaryan2 years ago

How can we know that my posture is correct while doing plank any idea ?

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Planks are one of most people’s “go to” ab exercises. These variations take the plank to a whole other level. So build even more core stability with these plank variations. And check out the link in my bio for more workouts. #kettlebell #workout

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Promise Essien

21,214 views • 5 months ago

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Meghna Singh

71,210 views • 9 months ago

This is how I always warm up. It's called a bird dog. The bird dog builds core stability, protects your lower back, and strengthens your glutes by improving balance and spinal alignment. I do this before squats and deadlifts every time and it's really helped with my sciatica.

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TheGymDance.

18,038 views • 6 months ago

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 views • 2 years ago

External Bow Wall Sit ISO Hold From the outer edge of the foot, to the knee, to the inner and outer hip, glutes, & low back, this movement can balance the body around the spine for a true structured posture.

External Bow Wall Sit ISO Hold From the outer edge of the foot, to the knee, to the inner and outer hip, glutes, & low back, this movement can balance the body around the spine for a true structured posture.

Justin Mucci

21,561 views • 8 months ago

When it comes to core development the dragon flag and its variations are still so massively underrated It was popularised by Bruce Lee and with good reason Some of the benefits: - Anti-extension for deep core stability - Engages lats, glutes, hip flexors, shoulders, and triceps -Improved body control, balance, and overall athletic performance And it carries over to skills like front levers Some progressions: - Hollow Body Hold - Tucked Negatives - Tucked Dragon Flags - Straddle variations - Single leg variation You can do these as sets x holds or as repetitions

When it comes to core development the dragon flag and its variations are still so massively underrated It was popularised by Bruce Lee and with good reason Some of the benefits: - Anti-extension for deep core stability - Engages lats, glutes, hip flexors, shoulders, and triceps -Improved body control, balance, and overall athletic performance And it carries over to skills like front levers Some progressions: - Hollow Body Hold - Tucked Negatives - Tucked Dragon Flags - Straddle variations - Single leg variation You can do these as sets x holds or as repetitions

Tom Coppens

38,634 views • 9 months ago

Cat-Cows are easy to do and incredibly helpful. Even if you don’t like the gym, cat-cows are great to prevent / improve back issues. It is an everyday must for me and always part of my warm up. Here are some benefits via google: Flexibility •Improves spinal mobility and flexibility •Stretches the hips, abdomen, back, shoulders, and upper back •Helps relieve lower back, shoulder, and neck pain Posture •Strengthens the muscles that support the spine •Improves posture by alternating arching and curving the back •Helps correct poor posture habits •Helps reduce stress and add calmness •Lengthens the spine, which improves circulation to the discs between the vertebrae •Calms the mind Barstool Fitness

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Matteo Piper Jenks 🧲 🇮🇹

81,768 views • 1 year ago

One of the oldest ways to build strength and flexibility yet most Western athletes haven't even heard of it. No gym. No gear. Just legs shaking like a baby deer. It doesn't just train muscles. It rewires balance, posture, and control from the ground up!

One of the oldest ways to build strength and flexibility yet most Western athletes haven't even heard of it. No gym. No gear. Just legs shaking like a baby deer. It doesn't just train muscles. It rewires balance, posture, and control from the ground up!

Lucas Hardie

134,673 views • 4 months ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,610 views • 3 years ago

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

20,799 views • 7 months ago

A TRX Y-pull (also commonly called TRX Y raise, TRX Y fly, or simply TRX Y) is a bodyweight suspension exercise performed on a TRX (or similar suspension trainer). It targets the upper back, rear shoulders, and posterior chain while strongly engaging the core and scapular stabilizers for posture and shoulder health. Here’s how I do it: Keep your core integrated throughout the movement (the pilates C-curve is the ideal isometric core position to hold). For elite level core integration, imagine all of your musculature interwoven from the back of your head to the back of your heels (indeed, your body is an interconnected myofascial network). Keep a slight bend in elbows for proper tension distribution. Feet further from wall makes it easier, and vice versa. Finish with a rotational lat stretch to get blood flow into muscle and connective tissues, setting you up for good recovery. Stay strong brothers 💪🏼💪🏼

A TRX Y-pull (also commonly called TRX Y raise, TRX Y fly, or simply TRX Y) is a bodyweight suspension exercise performed on a TRX (or similar suspension trainer). It targets the upper back, rear shoulders, and posterior chain while strongly engaging the core and scapular stabilizers for posture and shoulder health. Here’s how I do it: Keep your core integrated throughout the movement (the pilates C-curve is the ideal isometric core position to hold). For elite level core integration, imagine all of your musculature interwoven from the back of your head to the back of your heels (indeed, your body is an interconnected myofascial network). Keep a slight bend in elbows for proper tension distribution. Feet further from wall makes it easier, and vice versa. Finish with a rotational lat stretch to get blood flow into muscle and connective tissues, setting you up for good recovery. Stay strong brothers 💪🏼💪🏼

Robert ₿reedlove

16,489 views • 5 months ago

Shred the core! 15 ABS exercises. No equipment needed. Beach workouts are my ultimate therapy. Rise and grind! Save this and put in the work! Pro tip: start your workout with core exercises so you don’t skip at the end. Also serves as a good warmup. #workout #fitness

Shred the core! 15 ABS exercises. No equipment needed. Beach workouts are my ultimate therapy. Rise and grind! Save this and put in the work! Pro tip: start your workout with core exercises so you don’t skip at the end. Also serves as a good warmup. #workout #fitness

Jimmy Drew

13,473 views • 7 months ago