Plank Cross Workout for the Inner Thighs

The standard plank is an isolation exercise that conditions your core stabilizing muscles, strengthening your abdominals, back, hips, shoulders and arms. The position is static in which the angles of your joint and muscle length don’t change. However, variations of the plank can boost the intensity of the exercise. By adding a crossover, such as an elbow-to-knee touch, and incorporating thigh adduction and crunching movements, you can turn the plank into a compound exercise that tones your inner thighs.

  1. Knee-to-Elbow Taps

    • By tapping your knee to the opposite elbow in the plank position, you have to use the inner thigh of the working leg to draw your knee across your body. This compound exercise combines an isometric exercise into one with dynamic movement. The extra crunching movement will provide even more stimulus for your abdominal muscles. Begin by lying face-down with your palms flat on the floor. Fully extend your arms but keep your elbows soft. Push your body up to your toes and contract your abs, maintaining a straight back. Exhale and bend your right knee, drawing it up to the outside of your left elbow and gently tap it. Hold the peak position for a second, inhale and then return your right leg to the starting position. Perform 10 reps, switching your working leg.

    Do the Can-Can

    • To boost the intensity of a plank with knee-to-elbow taps, you can extend your lower leg and kick at the peak position of the exercise. Think of the French can-can girls kicking up their legs in which they lift one leg with a high knee bend and then extend the lower leg to the ceiling. You’re performing a similar movement but holding yourself in the plank position. When you kick, keep the movement fluid and controlled and avoid jerking your leg out sideways. Bend your working knee and extend that leg to return to the starting position. To increase the difficulty yet another notch, perform the exercise by placing your hands on an exercise ball.

    Side Plank with Cross Crunch

    • Perform the same exercise from a side-lying position, which will shift the stress from your front abdominal wall to your obliques. You’ll have to work that much harder to maintain your balance. Begin by lying on your left side with your feet in a staggered position in which your left foot is in front of your right. Place your right hand on your head with elbow bent and flared to the side. Extend your left arm and push your body up so it forms a straight line from your feet to your collarbone. Balancing on your right foot, draw your left knee up to your right elbow in a crunching movement and contracting the inner thigh of your left leg. Slowly return your left leg to the starting position. Perform 15 reps and then repeat the exercise with your right leg.

    Think Spine, Not Saggy Hips

    • If you’re not used to doing planks, your body might shake due to weak core muscles. This is a normal reaction to the stress of the exercise and will subside with practice. As you grow stronger, you’ll be able to hold the plank for longer periods of time and increase the number of reps of knee-to-elbow crunches. Concentrate on pulling your navel in toward your spine when in the plank, which will prevent your hips from sagging. If your hips droop too much, your lower back can hyperextend and leave your lumber spine vulnerable to injury.