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Day 95 – Plank Forward Arm Raise with Weight

Plank Forward Arm Raise with Weight

Plank Forward Arm Raise with Weight

The plank forward arm raise with weight is a side planking exercise with weights.

HOW TO…

  1. Position yourself into a Side Plank position. Position the dumbbell in front of you on the floor.
  2. Pick up the dumbbell with the hand that is not resting on the floor.
  3. Stretch the arm with the dumbbell in front of you. Your arm should be horizontal and at a 90-degree angle with your body.
  4. Now slowly raise the arm with the dumbbell while keeping it straight. Lift it until the arm is vertical.
  5. Hold for a second and then slowly lower the arm again to the horizontal position.
  6. Repeat the plank forward arm raise with weight several times and then switch to the other side.

Note: This exercise trains both the core and the arms, so make sure you hold the side planking pose during the exercise. Try to not let your hips sag.

Variation: Too difficult? Try the exercise without weights first.

Goal: Aim to perform the arm raise at least 10x without resting before switching to the other side.

Day 94 – Plank Tricep Extension with Weight

Plank Tricep Extension with Weight

Plank Tricep Extension with Weight

The plank tricep extension with weight offers another possibility to train the back of your arms. Tone your upper arms and get rid of flabby arms. This exercise is similar to the exercise on day 90.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbbell with one hand and lift your arm parallel to your body while keeping it straight. Your pinky should be high, your thumb low (so do not rotate your hand while raising the arm).
  3. Raise the arm arm as far upward as possible without loosing form and balance on the plank pose.
  4. Hold for a second, and then slowly lower your arm again.
  5. Position the weight on the floor, and then pick it up with the other hand.
  6. Repeat the tricep extension on the other side.

Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.

Variation: Like with all other planking arm exercises, you can choose to alternate arms, or repeat on one side first.

As you can see in the picture, there is another option, which is doing the plank on the dumbbells itself. This requires the use of dumbbells that are not round. Be aware that this is more difficult than placing your hand flat on the floor.

Goal: Aim to perform the plank tricep extension with weight at least 10x (both sides) without resting.

Day 93 – Plank Lateral Arm Raise with Weight

Plank Lateral Arm Raise with Weight

Plank Lateral Arm Raise with Weight

In the plank lateral arm raise with weight, the dumbbell is used again to train your arms and shoulders. This exercise is more difficult, since the extended arm challanges the balance of the planking position.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbbell with one hand and lift your arm while keeping it straight.
  3. Raise the arm until it is at the same height as your shoulders. Try to keep a 90 degree angle with your body.
  4. Hold for a second, and then slowly lower your arm again.
  5. Position the weight on the floor, and then pick it up with the other hand.
  6. Repeat the lateral arm raise on the other side.

Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching. Be aware that your planking pose will be harder to hold since the extended arm with weight disrupts the balance more than the other arm lift planking exercises.

Goal: Aim to perform the plank lateral arm raise with weight at least 10x (both sides) without resting.

Day 92 – Plank Elbow Raise with Weight

Plank Elbow Raise with Weight

Plank Elbow Raise with Weight

In the plank elbow raise with weight, the lift of the arm is horizontal rather than vertical. This will train the upper-arm and shoulder muscles.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbbell with one hand and pull up your hand and elbow.
  3. Your hand, elbow, and shoulder should be at the same height in the lifted position.
  4. Hold for a second, and then lower the arm again.
  5. Put the weight on the floor, and position your hand in the original plank position.
  6. Repeat the plank elbow rais with weight on the other side.

Note: Try to limit the movement of the hips. The body will tend to automatically lift the left hip if you lift your left arm. Minimize the core movement as much as possible, just enough to keep your balance in the one-arm plank.

Variation: If the exercise is too difficult at first, spread your legs a bit more and place your feet further apart. This will help keep the balance when you plank on one arm.

Goal: Aim to perform the plank elbow raise with weight at least 10x (both sides) without resting. You can do the 10 repetitions on one side and then switch, or alternate between arms with each repetition.

Day 91 – Plank Dumbbell Drag

Plank Dumbbell Drag

Plank Dumbbell Drag

There are a number of variations to the plank dumbbell drag exercise. In this version, we use a low plank, but you can also perform the exercise on a high plank.

HOW TO…

  1. Position yourself into a Low Plank position. Position the dumbbell between your elbows.
  2. Pick up the dumbbell with one hand and move your hand outwards. Keep your hand low during the movement.
  3. Once you reach your maximum arm extension while still being able to hold the low plank, start moving your hand back in.
  4. Position the dumbbell next to the elbow of your other arm, and then position your arm into the low plank position again (both elbows on the floor, hands next to each other).
  5. Now repeat the same movement with the other arm. Pick up the weight, and move it outwards and back inwards.
  6. During the plank dumbbell drag, it is important to keep form. Don’t move the arm out so far that you lose your plank pose.

Note: Since you are on your elbows, it is best to use a yoga mat. This also helps in coordinating your movements and arm and leg positions.

Variation: Too difficult? Move your feet apart a bit further to make it easier to keep your balance when you move your arms.

Goal: Aim to perform the plank dumbbell drag at least 10x (both sides) without resting.

DAy 90 – Plank Tricep Row with Weight

Plank Tricep Row with Weight

Plank Tricep Row with Weight

Using dumbbells during a planking exercise allows us to increase the focus on a specific muscle group. In the case of the plank tricep row with weight, we train the back of the upper arms. Get rid of those flabby arms!

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbell with one hand and pull up your elbow until it is horizontal (or a little higher). Keep the dumbbell parallel to your body.
  3. Now straighten your arm by lifting your hand. Your upper arm should stay in the same position.
  4. Once straight, bent the arm again, and then lower your hand to the floor.
  5. Position the weight on the floor, and then pick it up with the other hand.
  6. Repeat the tricep row on the other side.
  7. As with the previous planking exercises with weights, look towards the floor, and not forward.

Note: Using a light weight and doing more repetitions will help wtih the muscle toning. Using a heavy weight will limit the number of repetitions you can do and also increase the risk of injury.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching.

Goal: Aim to perform the plank tricep row with weight at least 10x (both sides) without resting.

Day 89 – Plank Bicep Curl with Weight

Plank Bicep Curl with Weight

Plank Bicep Curl with Weight

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbell with one hand and pull up the weight towards your shoulder. Make sure the dumbbell is horizontal to maximize the effect on your biceps. You need to rotate your arm during the lift to achieve this.
  3. Hold for a seconds and then lower your arm.
  4. Position the dumbell on the floor, and now pick it up with the other hand.
  5. Bring your other hand with the weight repeat the bicep curl on that side.
  6. Lower your arm again.
  7. Keep your body straight during the plank bicep curl with weight exercise, look towards the floor, and focus on your breathing.

Variation: Instead of switching hands between each plank bicep curl, repeat the multiple bicep curls on one side before switching to the other side.

Goal: Aim to perform the plank bicep curl with weight at least 10x (both sides) without resting.

Day 88 – Plank Punch with Weight

Plank Punch with Weight

Plank Punch with Weight

Starting with this day, the planking exercises make use of weights. The weights used in these planking exercises are dumbbells. I recommend using neoprene hand weights, as they come in various weights and colors.

Most of these planking exercises with weights are variations of regular planking exercises, so make sure the check the originals first.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbell with one hand and PUNCH forwards.
  3. Lower your arm.
  4. Position the weight on the floor, and now pick it up with the other hand.
  5. Bring your other hand with the weight up and PUNCH forwards.
  6. Lower your arm again.
  7. During the plank punch with weight exercise, make sure you stay in a straight plank. Keep your core tight and do not let your hips sag.

Note: Make sure you start with a low weight. Even though the weight may feel light, it will make a difference to the exerted effort. After a few repetitions, the weight will start feeling a lot heavier! It is better to start with a light weight and switch to a heavier weight later than to start too heavy and injure yourself.

Variation: Instead of switching hands between each plank punch, repeat the punches on one side before switching.

Goal: Aim to perform plank punches with weights at least 10x (both sides) without resting.

Day 87 – Stability Ball – The Float

Float on stability ball – hands and feet off the ground!

Stability Ball - The Float

This is the very last of the stability ball exercises. The stability ball – the float. A vertical balancing acton the stability ball.

HOW TO…

  1. Get into a high plank on the stability ball with your upper legs resting on the ball. See day 78 – Stability Ball Push Up for instructions.
  2. Use your legs to push the ball towards your hands. Slowly transition from resting your upper legs to your lower legs on the ball.
  3. Continue until your arms start touching the ball (while still on the floor). You should be fully on your lower legs now.
  4. Try to find your balance on the ball, and then slowly start lifting your hand off the floor.
  5. Once you are balanced on the ball, extend your upper body until completely vertical.
  6. Hold the position for as long as you can (up to 10 seconds).
  7. Now slowly revert your movements. Lower your upper body and place your hands back onto the floor.
  8. Extend your body and push the ball backwards again.

Note: If reversing the movement is too difficult, simply place your hands on the ball and step off the ball one leg at a time.

Here is a front view of the float:

The Float front view

Day 86 – Stability Ball 3-Point Plank

Stability Ball 3-Point Plank

Stability Ball 3-Point Plank

We have come to the last two of the stability ball exercises. And yes, these are the two most difficult ones. The reason is that the stability ball 3-point plank requires you to be completely in balance on the ball itself. No more touching the floor!

HOW TO…

  1. Stand, and place the stability ball in front of you.
  2. Put your hands on the ball.
  3. Next, place your left leg on the ball, with your knee close to your hands. Rest your lower leg on the ball.
  4. Now slowly, lean forward.
  5. Once you start to feel balanced, lift your right leg off the floor. Extend the left until it is completely straight.
  6. Hold the position for as long as you can (up to 10 seconds).
  7. Slowly lower your right leg back onto the floor.
  8. Switch sides.

Note: Be careful when doing the stability ball 3-point plank, it is easy to lose balance and roll off. Start with a softer ball as it makes it easier to keep your balance.

Progression: Perform the Stability Ball 3-point plank as long as you can. The continuous effort that is required to keep your balance is a great exercise for your core muscles.

For the people who doubt the pose was real, here is the original image:

3-point plank on stability ball original