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

Four-Minute Ab Workout

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

Four-Minute Ab Workout
Image Source: POPSUGAR Photography / Maria del Rio

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

1 High Plank

High Plank
Image Source: POPSUGAR Photography / Benjamin Stone
  • 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.
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2 Elbow Plank

Elbow Plank
Image Source: POPSUGAR Photography
  • 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.
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3 Side Elbow Plank

Side Elbow Plank
Image Source: POPSUGAR Photography
  • 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.
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