This Ab-Strengthening Plank Workout Is 100% Hard but 100% Good — Here's How to Do It

Updated on 5/28/2019 at 10:05 AM

POPSUGAR Photography | Maria del Rio

Some people love to train abs for vanity, but I love to train abs for strength (about 20 percent of my motivation is for vanity purposes). There are a lot of different ab exercises you can do for a strong core, but some of the best ones are basic exercises like planks. I like planks because they strengthen your transversus abdominis, a deep core muscle that acts like a girdle, improves your stability, and, as a result, prevents lower-back pain.

The ab workout that's about to kick your butt came from Dustin Enriquez, a head coach at Gloveworx in New York City. This workout is so good, I wish I came up with it. It is quick and will target your deep core muscles and obliques like no other. With repetition, you should notice a significant improvement in your core strength. Check it out ahead.

The Four-Minute Ab Workout

This ab workout should be completed with no rest in between each exercise. If you need to rest, try to take no more than 30 seconds in between each exercise.

Repeat three rounds of the following exercises:

Elbow plank: 30 seconds
High plank: 30 seconds

Repeat one round of the following exercises:

Side elbow plank (left): 30 seconds
Side elbow plank (right): 30 seconds

High Plank

Start resting on all fours.
With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
Hold for 30 seconds.

Elbow Plank

Start face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Hold for 30 seconds.

Side Elbow Plank

Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
Stagger your feet so your left foot is just in front of your right, or stack the heels.
Reach your left arm up toward the ceiling, which will help you lift your waist.
Hold for 30 seconds.