Planks are a great way to develop ab muscles without compromising your spine health. Most people simply stick with basic plank exercises, but there are quite a few variations to keep the workout challenging.

Found decent 7 exercise circuit.

  • Traditional plank
  • Up and down plank
  • Hop in hop out plank
  • Plank with knee drop
  • Plank with knee drive
  • Push up to plank hold
  • Side plank

Link: Saturday Morning Drill: 7 Planks to a Stronger Core


Jumping Jack Planks (video)

November 28, 2012

At some point your abs won’t be challenged hard with normal planks. There are a ton of plank variations, but this is one I’ve never used: Jumping Jack Planks.

Here is a version where you just use your legs.

Here’s one that uses arms and legs (more advanced).

I think I will add this exercise to at least one of my ab workouts each week. Without even doing these I can see how they would increase definition and density.


This movement is called a band rotary hold. Think of it as a way of doing planks where you are resisting rotation. This will help hit the muscles differently than side planks and normal planks.

I like to add these in at least once per week…about 3 holds per side. Either increase the thickness of the band, or stretch it out more to make it tougher as your strength increases.


As a man, you were born with a muscle that drives women wild. When a woman sees a nice one she gasps in excitement. Women talk about this area of a man’s body quite a bit…but most men don’t realize it.

Dec 2016 Update: Click Here to get my FREE 5 day email course “Fitness With Style” (How I coach runway models to Increase Definition Without Adding Excess Size).

It is almost taboo to talk about in fitness circles. No…it’s not “that” muscle. Get your mind out of the gutter!

six pack abs
[Antonio “Flashes Some Skin” Whenever He Hitchhikes]

I’m Talking About The Lower Abdominal and Hip Region

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In Part I of Conquering Low Back Pain, I discussed how I slipped a disk in the gym many years ago and how this injury kept coming back. In Part II, I discussed the exercises to avoid at all costs if you have a low back injury. In this final post, Part III, I will discuss the solution to low back pain.

The Correct Way to Prevent Recurring Low Back Pain.

The best way to prevent low back pain is to strengthen the low back muscles while your back is in the proper alignment. [click to continue…]