The 2 Point Plank is one of the harder plank exercises requiring not only strength but also coordination, balance and persistence.

Time
7-10 Minutes
2-3 times per week

Muscle Group
Core, Arms, Shoulders, buttocks, Legs, Chest, Obliques

Difficulty
Very Difficult

Fitness Type
Strength, Control

Safety Tips

Should you have any back, shoulder or arm problems and injuries, this might not be the exercise for you.

Equipment Required

Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout. Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

1-2 minutes
20 secs hold
Repeat 3 times

Intermediate

2-5 minutes
20-50 secs hold
Repeat 3-4 times

Advanced

3-6 minutes
40-90 secs hold
Repeat 3-4 times

Instructions

To Print Exercise Click Here

Download Recipe

Focus Point: Resist the urge to twist and keep your back and shoulders as flat as possible.

Step 1
Watch the instructional video, then read the following for clarification.

Start in the usual plank position, your weight resting on your forearms and your legs fully stretched. Hold for a few seconds.

Step 2
Concurrently raise one arm and the opposite leg off the ground, stretching your arm straight in front of you. Hold and slowly release

Step 3
Go to plank position and hold.

Step 4
Repeat step 2 on the other side

Step 5
Go back into standard Plank position,

Step 6
Repeat from Step 2.

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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2 Point Plank