plank variation

When it comes to strengthening your middle, planks pull your entire core together. They can be your best friend or your worst enemy: it's a love-hate relationship. To switch up your basic plank incorporate a twisting motion. This variation gives you the same results while also engaging the sides of your core. Hello, obliques!

Start in a Plank

• Begin in a plank position.
• Make sure your hands are directly under your shoulders and your legs are squeezed together. Create one long line from your heels all the way to the crown of your head.
• Hold this basic plank for 10 to 20 seconds to warm up your core before twisting. Make sure your back stays lifted with open shoulder blades to prevent your chest from sinking down.

Lift Your Knees

• Hold your plank position and bend your knees, allowing them to slightly hover over the ground.
• Straighten your lower back by pulling your abs in, in preparation to start the twist.

Twist It

• In one fluid motion, twist your knees to the right, initiating the movement from your obliques.

• Return to the center, then twist to the left. Do this 10 times on each side.
• For more of a challenge: end the exercise in a traditional plank with your knees extended and hold it for 10 to 20 seconds.

Learn a slightly easier variation after the break.

I am a fan of working my core with plank exercises. But the basic plank can get a little dull, so I asked Lauren, my Equinox trainer, to throw a new variation at me. She promptly introduced me to the two-point plank. Just holding this position is serious business, so adding arm and leg motion to the unstable plank takes the difficulty level up a notch. This exercise reminds me of the quadruped (a crunchless ab exercise) on crack. It's super hard, but the payoff is a stable torso and a strong core — a win-win in my fitness book.

For details and tips on mastering this move, keep on reading.

No matter how you slice it or dice it, the BOSU makes everything harder — and I mean that in a good way. Take your basic plank, add the BOSU into the equation and your core is working overtime. Here's a progression of plank exercises for this devilish piece of equipment that I learned from my Equinox trainer Lauren.

1. Basic Plank: You start in a basic plank with the ball side of the BOSU facing down. This can be quite a challenge and an exercise unto itself. If just doing this plank variation, hold the position for 30 to 60 seconds, and repeat three times.
2. Knee Up: For an added challenge, while holding the plank pull your right knee to your chest and hold there for two or three seconds. Return to the plank, and switch legs for one complete rep. Do 10 reps altogether. You need to keep the BOSU stable throughout the exercise — that's what makes it tough.
3. Add a Twist: Start in plank, pull your right knee toward your chest, twist to the left, and kick your right leg out to straight. Reverse the action, untwist, bring knee to chest, then return to plank. Do 10 times on each side. This one is tough, but it makes more sense to your body on the second set. Do two to three sets of this move while keeping the BOSU stable.

Are you falling out of love with your love handles? One of the secrets to trimming down the waistline is toning up those obliques. Thanks to the slim and trim Joy Bauer, I learned a new move that left my sides begging for a breather. A bit challenging on the body, it's an easy enough motion to learn and definitely gives the obliques a run for the money, which means your belts and slim fitting dresses will be thanking you.

To see how to do the exercise, just read more