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Hi! It's Liz from LizDiAlto.com and this is the fourth video in a series on how to
switch it up when it comes to your workouts. If you haven't seen the other three videos,
I taught you how to switch up your push ups, your squats, and your lunges, and there will
be links to all of those right below this video. And today, the fourth and final entry
is the Plank video. And you might be wondering, "Liz, why are you standing in front of a wall
that looks like a fake beach?" Because I was in Miami a couple of weeks ago and I told
my fans that I was gonna film this video on the beach and then I totally didn't do it!
So, I found a wall that looks like a beach. So maybe we can pretend it's like the beach
in Miami
No? Not really? Anyway…
One of my favorite ways to switch up your planks is to do a High-low Plank. You're gonna
start in a high plank position here: abs are in nice and tight, feet are about head-width
apart, you're gonna come down on your elbow and up to your hands. And the key here is
not to sway back and forth while you're doing it. You wanna keep your abs tight and try
to go straight up and straight down and you can alternate sides.
Another way that you can switch up your planks is by coming on o your side. When it comes
to side planks, you can either do it on your knee for a beginner, you can criss cross your
feet if you're intermediate, and if you're advance you can stack 'em. Hand up in the
air and you're gonna reach through rotating and then open back up. If you're really advanced,
you're more than welcome to add load here and you can put a weight in your hand up here
you're just gonna reach through and open up.
Another way you can switch up a side plank is by adding a leg raise. So from here you
can raise your leg, lift and lower, while keeping this up in the air. Coming back to
a regular plank, I’m gonna face this way so you can see it, you can do what's called
a spider man plank: in a high plank position, you’re gonna alternate, bringing your knee
outside your elbow. And it's called spiderman because it obviously look like you’re crawling
up the side of a building.
And last but not least, a regular plank with a twist. High plank position, you can also
do any of these from the low plank position. Alternate your knee coming to your elbow.
And again, those are just ways to switch up your planks! So, if you like the video, go
ahead and click LIKE. If you have a comment or if you have a favorite way that you like
to perform a plank exercise, go ahead and leave it in the comments and don't forget
to subscribe and tell your friends!