Trainer Monique Eastwood, known for working with A-list clients including Anne Hathaway, Greta Gerwig, Stanley Tucci and Emily Blunt, has shared a three-minute plank sequence designed to build core strength and stability. Eastwood’s method blends Pilates, dance, strength training, ballet and yoga into flowing sequences that focus on alignment and deep core endurance.
The exercise starts in a high plank position with the right foot placed on top of the left heel. Keeping the spine long, bend the knees to move the hips towards the heels, then push back through the ball of the left foot to return to the high plank. From there, with straight legs, move the right leg out to the right side, tap the ground with the toes, then return to the start. This counts as one repetition; complete 10 reps on each side.
Eastwood emphasises that many people perform planks incorrectly by over-relying on their shoulders. She advises balancing the load between the legs, glutes and abs to make the exercise easier and more effective. The sequence also activates the inner thighs, challenges the core and pelvis, and engages the obliques during the side tap movement.
By placing one leg on top of the other, the lower leg supports extra load, providing a bonus challenge for the quadriceps. The shoulders play a supporting role throughout, building strength and stability. Eastwood notes that this sequence offers an all-over workout in just three minutes.
For those finding the sequence difficult, Eastwood suggests starting with one repetition on each side and gradually increasing. The plank remains a highly efficient core exercise when executed with proper form.
