Mastering planks: 5 exercises to strengthen your core
What's the story
A strong and stable core is essential for overall fitness and well-being. It aids in maintaining proper posture, minimizing back pain, and optimizing athletic performance.
And, there is no other exercise perhaps as potent as planks when it comes to fortifying the core.
This article delves into five plank variations that challenge different areas of the core, fostering improved stability and strength.
Basics
Classic forearm plank
The classic forearm plank is a foundational exercise that engages your entire core.
Start by lying face down, then push your body up into a plank position, resting on your forearms and toes.
Position your elbows directly under your shoulders, and maintain a straight line with your body from head to heels.
Hold this position for 20 to 30 seconds while continuing to breathe normally.
Oblique focus
Side plank for obliques
Side planks specifically target the oblique muscles on the sides of your abdomen.
Start by lying on one side with your legs extended and one foot stacked on top of the other.
Prop yourself up on your lower elbow, ensuring it's directly under your shoulder.
Lift your hips off the ground, creating a straight line from head to feet.
Hold this position for 20 to 30 seconds, then switch sides.
Posterior chain
Reverse plank for lower back
The reverse plank targets the lower back, glutes, and hamstrings in addition to the core.
Sit on the floor with your legs extended in front of you and hands resting behind you, fingers facing towards your feet.
Push down into your hands and raise your hips towards the sky until your body creates a straight line from head to heels.
Maintain this posture for 20 to 30 seconds.
Dynamic challenge
Plank with leg lifts
Adding leg lifts to a classic plank brings in a dynamic component that further tests your stability while recruiting both your core and glutes for a more intense burn.
Start in a classic forearm plank position, then raise one leg slowly about six inches off the ground. Ensure your hips do not drop or rotate.
Hold it up there for five seconds before switching legs.
Core coordination
Spiderman plank crunches
Spiderman plank crunches introduce dynamic movement, improving coordination and targeting obliques more effectively compared to static planks alone.
Start in a high plank position, then draw one knee towards the same elbow outside of body.
Extend leg back into full plank position, switching sides each rep.
Execute this movement with control, prioritizing form over speed.