Tone Your Arms And Core With One Bodyweight Movement In 3 Minutes

No weights? No problem. Tone your abs and core with one single bodyweight move — the plank. These four variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.

Frogger  

• Begin in plank position with straight arms and legs.

• Gently hop the feet forward behind the hands. Then hop the feet back to plank position. This counts as one rep.

• Complete as many reps as you can for 45 seconds.

Superwoman Plank  

• Come into plank position.

• Bend the elbows, and lower the belly to the floor. Take a lift by actively bending the elbows behind you, squeezing the shoulder blades together and raising the legs as high as you can.

• Plant the palms on the floor underneath the shoulders, and press back up to plank. This counts as one rep.

• Repeat for 30 seconds.

Side Plank Crunch  

• Lower into a side elbow plank with your left elbow down and your right hand behind your head.

• Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.

• Lengthen your right leg back to the starting position to complete one rep.

• Do as many reps as you can for 30 seconds. Then switch sides for another 30 seconds.

Plank With Creepy Crawler  

• Come into plank position.

• Bring your right knee to your right elbow, and then return the right leg back to plank position.

• Repeat this action on the left side to complete one rep.

• Continue alternating for as many reps as you can for 45 seconds.

By Jenny Sugar From Pop Sugar
Photos By POPSUGAR Photography / Kat Borchart

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