the key to building a strong core
Apply this to all of your planks for transformative results!
If you’ve ever stepped foot in a gym, you’re probably familiar with the front plank exercise. It is one of the most foundational and popular positions for strengthening the core. What many people don’t realize, however, is just how many variations are out there that are far more effective than this mainstream movement. If you’re bored and tired with this pose, it's time to look elsewhere!
There is a common saying in fitness circles that states, “If you can easily plank for 60 seconds, your plank isn’t hard enough”. While beginners will find this movement grueling and productive, there is a large group of gym-goers who would be better off adding progressions to appropriately challenge their fitness status. Today, we’ll look at 3 fun, simple, and ultra-effective plank modifications that will do just that. Here’s to achieving all the core-burning, sweat-yielding results you’ve been craving!
It’s time to move on from the front plank. There are bigger fish to fry!
3 Planks To Level Up Your Core Game
As always, if you have any medical conditions or injuries, please check in with your health provider before following the health advice below. These planks are more intermediate-advanced, so please only try them when you feel comfortable and ready. If you can achieve a 45–60s front plank, that's a strong indication that you’re ready to slowly progress your training into exercise like the ones found below. Best of luck!
SIDE PLANK LEG RAISE
Application: 10–15 reps or 45s-1min / side
Cues: Prop yourself onto your elbow with the only other point of contact being your foot. Ensure the core is engaged and glutes are squeezed together (avoid the infamous hip drop). Once you’re locked in, slowly raise the top leg 1–2 feet towards the ceiling. Keep your top leg internally rotated so the heel stays in line with the toes — this will help engage your glutes while avoiding quadriceps takeover. Once you complete the recommended reps or start to lose form due to fatigue, rest for a brief period and switch sides.
SHOULDER TAP PLANK
Cues: 10–15 reps/side or 1 minute
Application: Begin in a neutral plank position on the hands. Next, simply lift one hand and tap the opposite shoulder while keeping the pelvis neutral. Like with the side plank, you may want to start with a knee plank version and work your way up. While you may argue that this movement is less relevant for runners, the ability to coordinate the upper/lower body in this fashion will contribute to the health of your gait. Furthermore, improved stability through the upper body is never a bad idea for any athlete who’s looking to live a functional life outside of sport.
HALF BURPEES
Cues: 15–20 reps or 1 minute
Application: Is this really considered a plank? Who knows. What it does offer is a killer, explosive-style exercise that will work your abs and trunk/low back stability. Start in a push-up position and then drive both feet up into position 2 with a slight hop. Just as fast as you got there, extend your legs once again and keep the trunk/core firm as you reset and prep for your next rep. This is as much of a cardio workout as it is a core burner!
In Closing,
If you can comfortably plank for 60 seconds, it’s probably time to level up your training to build a stronger, more robust set of armor! If you’re ready for a new challenge, implement the 3 movements above into your core regime. Within a few sessions, you’ll achieve a level of stability, endurance, and overall strength that you didn’t think was possible!
You got this!
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