Elevate Your Core: Innovative Plank Variations for Strength
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Chapter 1: Introduction to Plank Variations
If you’ve ever entered a gym, you’re likely familiar with the front plank exercise, a staple for core strength. However, many are unaware of the numerous variations that can significantly enhance this popular movement. If you've become weary of the standard pose, it's time to explore alternatives!
There's a common saying in fitness circles: “If you can easily hold a plank for 60 seconds, it's not challenging enough.” While beginners may find this exercise tough and rewarding, many seasoned gym-goers might benefit from adding more challenging progressions. In this guide, we will explore five engaging and effective plank modifications to invigorate your workout routine. Here’s to achieving those core-strengthening, sweat-inducing results you've been aspiring to!
As always, consult with your healthcare provider if you have any medical issues or injuries before attempting the exercises below. These variations are more suited for intermediate to advanced levels, so ensure you're comfortable before trying them. If you can maintain a front plank for 45 to 60 seconds, you’re likely ready to elevate your training with these exercises. Good luck!
Section 1.1: Side Plank with Leg Raise
Application: 10–15 reps or 45s-1min per side
Cues: Position yourself on your elbow, with your feet as the only other contact point. Engage your core and squeeze your glutes to prevent hip sagging. Gradually lift your top leg 1–2 feet towards the ceiling, keeping it internally rotated to align your heel with your toes, which helps engage your glutes and avoids overworking your quadriceps. After completing the recommended reps or if your form begins to falter, take a brief rest and switch sides. For beginners, starting on your knees is a suitable regression.
Section 1.2: Bear Plank Kickbacks
Application: 10–15 reps per side or 1 minute
Cues: Begin in a neutral bear plank position, elevating your body onto your hands and toes with your knees bent at a 90-degree angle. Once stabilized, alternate kicking back one leg (as shown in the photo). Focus on engaging your glutes rather than extending your lower back to maintain level hips and shoulders throughout the movement. Remember to breathe!
In this video, discover how to perfect your plank form with three essential rules that can elevate your fitness game!
Section 1.3: Plank Shoulder Taps
Application: 10–15 reps per side or 1 minute
Cues: Start in a standard plank position on your hands. Lift one hand to tap the opposite shoulder, maintaining a neutral pelvis. If this movement feels too challenging, consider starting with a knee plank variation and gradually progress. While it may seem less relevant for runners, coordinating upper and lower body movement contributes to a healthy running gait and overall upper body stability.
Section 1.4: Commando Plank
Application: 10–15 reps or 1 minute
Cues: Start in a front plank position. Transition into a push-up position by alternating the placement of your hands while extending your arms. After reaching the top position, lower back down to the plank to prepare for your next rep. Ensure your core remains tight and try to minimize hip movement throughout this challenging exercise.
Section 1.5: Half Burpees
Application: 15–20 reps or 1 minute
Cues: This explosive movement begins in a push-up position. Drive both feet forward into a slight jump, then quickly extend your legs back to the original position while keeping your core engaged. This exercise serves as both a cardio burst and a core stabilizer!
Chapter 2: Conclusion
If you can comfortably hold a plank for 60 seconds, it’s likely time to advance your training to fortify your core! If you’re eager for a new challenge, incorporate the five exercises discussed into your routine. You'll soon notice improvements in stability, endurance, and overall strength that you might not have thought possible.
You've got this!
-David Liira, Kin
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