10-Minute Plank Sequence (Workout)

One of the things I love about planks is that they are total body strengtheners. With a single plank hold, you can expect to work your arms, shoulders, abdominals, thighs, and glutes. This is because the whole body must be engaged in order to practice the pose safely. For example, we engage the core to avoid overarching the lumbar spine (low back). We also firm the thighs to keep weight away from the wrists.

If you are just starting out, I recommend lowering the knees when holding planks, and/or lowering the amount of time each pose is held.

This sequence is great for when you’re short on time and want to get a quick workout.

The 10 minute timing includes 5 breaths of rest in between poses.As always, remember to breathe deeply to keep your focus. The more you practice, the stronger you get and the easier it becomes.

1. Forearm Plank

Start in hands and knees position.

Lower your forearms down, extend one leg back and then the other.

Align shoulder over the elbows and keep your gaze right between the thumbs,

Keep core engaged and legs activated.

Energetically reach the crown of your head forward and heels back.

Hold for 1 minute.

2. Sphinx Push-Ups

From forearm plank, lower your hips to the floor and point your toes. (top picture)

Make sure the shoulders remain over the elbows.

Take an inhale, and on the exhale push away from the floor as you scoop the belly in (second picture).

Repeat 10 times, inhaling on sphinx, exhaling on the push up.

Complete 2 sets, resting for 5 breaths in between.

3. Side Forearm Plank

From Sphinx pose, tuck your toes under and come back to forearm plank.

Turn the right forearm in, so that it is parallel to the front side of your mat.

Turn to the outer edge of your right foot and tack the left foot on top of the right.

Lift the left arm up towards the sky.

Press away from the floor with your right elbow, as you reach up with your left hand.

Keep the hips lifted, engage your thighs and keep feet active.

Hold for 1 minute.

Repeat on the left side.

4. Plank Pose

From forearm plank, place your right hand under the right shoulder (where the right elbow would be), and then the left hand under the left shoulder (where the left elbow would be), ending in plank pose.

Spread the fingers and root down through the inner hands (index finger and thumb).

Hug the arms towards each other, as if you were squeezing a beach ball between your arms.

Keep the gaze a little bit forward of your fingers, so that your neck is long and in line with your spine.

Press away from the floor.

Engage your core, drawing the ribs in.

Squeeze your butt in and keep legs super strong.

Hold for 1 minute.

5. Tiger Curls

From plank pose, lift the right foot up, actively reaching the heel back and you reach your head and chest forward.

Take an inhale, on the exhale draw the knee to your nose as you push the floor away to round the upper back.

Lift the opposite heel very high.

Do the other side.

Complete 10 repetitions left and right.

6. Finish (Shalabasana/Locust Pose)

From plank pose, lower all the way down to the ground.

Point your toes and reach your arms back by your sides.

Interlace your fingers behind you.

Press your pubic bone to the floor, engage your abdominals.

On an inhale, lift the head, chest, and legs off the floor.

Draw the shoulders back.

Keep gaze down.

Reach forward and back to create length.

Hold for five breaths.

Repeat 3 times.