Get into a traditional pushup position, then bend your elbows and plant your forearms into the floor by shifting your weight from your hands to your forearms.
Once you’re in the forearm plank position, your body should be in a straight line from your head to your feet.
If you notice your hips are sagging or your butt is higher in the air, make sure you’re contracting your abs as if you’re bracing for someone to punch you in the stomach. Also contract your glutes, quads, hamstrings, and press your forearms into the ground to turn your body into a board.
Contract your abs while rotating your body, pivoting your feet, and extending one of your arms straight up to the sky, with your other hand firmly planted into the ground so your body creates the letter T.
To make the plank roll even more difficult, raise your top leg.
Hold this movement in for 1-2 seconds, then return back to the starting forearm plank position, and immediately repeat the same movement on the opposite arm.
Continue repeating sides for the desired reps.
A typical set of plank rolls could be programmed as follows:
Reps: 10 full rolls
Sets: 3 sets
Rest: 15 seconds
Check Out The PLANK YOU for the Abs of Steel Tabata Workout
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.