This Challenging Plank Variation Works Your ABS and Back at the Same Time

Planks are one of the most effective exercises which anybody can do it at any place. In order to see results from this simple exercise all you need to do is be consistent and after several weeks the results will be vivid.

In today’s article, we present to you a combination of the plank exercise which makes it even more effective and also include other muscle groups that will make your body perfect.

Cori Lefkowith is an Orange County-based personal trainer and founder of Redefining Strength, he says The row will work your back and turn the plank into an anti-rotational exercise.” Anti-rotational moves make your abs work extra hard to stay stable, so you don’t rotate. “Moves like this really work those obliques as well,” she adds.

All you need to have for this exercise is 10- to 15-pound dumbbells.

Renegade Row


Start in a high-plank position, holding a set of 10- to 15-pound weights in your hands. Your hips should be lifted and your body in one straight line. “I often suggest placing your hands a bit closer together [than a regular plank],” says Lefkowith. “This helps keep you stable.”

Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.

Bring your right arm back to the starting position and repeat with your left arm.

A few form notes: Make sure you don’t rotate your body or shrug your shoulders as you row and do your best to keep your hips stable. Also, make sure you’re using your back to power the movement and not just your arm, says Lefokowith.

Source: Female Fit Body

Add a Comment

Your email address will not be published.