Despite what you might think, planks don’t have to be easy or boring. Once you have mastered the fundamentals there are countless possibilities.
Here are 5 plank core exercises that are not easy or boring. Also, regular planks that are being performed correctly and mindfully should not feel ‘’too easy.’’
The goal with 100% of these exercises is to focus on form, body position, tension, and stability, NOT exhaustion!!
Check out part 1 of this feature.
#1) Single Arm Rows From Forearm Elevated Plank
This core exercise improves lumbo-pelvic stability (think core stability), and shoulder and scapular stability.
Coaching Tips:
- Get into a plank position from your forearm and feet, and elevate your forearm on a stable surface.
- On the planted side, your elbow should be underneath your shoulder. On the other side of your body, place a weighted object.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- While maintaining the plank position, perform a single arm row.
- In the top position of the row, do not allow your elbow to flare out, and during the lowering component do not keep your shoulder blade pinned (many people do).
- Perform the target number of reps on one side before switching sides.
- Pay attention to your supporting side. Push away from the surface/towards the sky and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or neck to collapse.
- For the duration of the exercise, aside from your moving arm, the rest of your body should remain in a fixed position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Ball Plank From Hands + Band Resisted Psoas Marches
This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your feet.
- Get into a plank position on a ball from your hands and feet. Your body should be in a straight line from your head to heels.
- Place your hands so they are underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the ball.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes (on the planted side).
- While remaining in a fixed position, perform a “march” and bring your knee and thigh in towards your body.
- Gain a moment of control, then return to the starting position with complete control.
- You may perform all reps on one side before switching sides, or you may alternate sides.
- For the duration of the exercise, press away from the ball/towards the ceiling and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes on the planted side.
- In terms of breathing, do what works and feels best for you.
#3) Weight Transfers From Plank
This core exercise improves lumbo-pelvic stability (think core stability), and shoulder and scapular stability.
Coaching Tips:
- Get into a plank position from your hands and feet.
- On the planted side, your hand should be underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.
- On the other side of your body, place a weighted object.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- Now transfer the weight to the opposite side of your body.
- Repeat using the opposite arm.
- On the planted side, for the duration of the exercise press your body away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are sliding your shoulder blades down towards your heels.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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#4) Renegade Rows With Lateral Band Resistance
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted). The lateral band resistance makes these extremely anti-rotational.
Coaching Tips:
- Get into a plank position from your hands and feet. Your body should be in a straight line from your head to heels.
- Your shoulders should be above your hands/the weights.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- While maintaining the plank position, perform a single arm row.
- In the top position of the row, do not allow your elbow to flare out.
- Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- Pay attention to your supporting side. Push away from the dumbbell/towards the sky and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#5) Body Saws + Banded Press-Out
This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise is extremely anti-extension in nature.
Coaching Tips:
- Place your forearms on yoga blocks, or another stable surface.
- Place a resistance band around your forearms. For the duration of the exercise, press your forearms out laterally against the band. There should be resistance in the band for 100% of the exercise.
- Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt), and squeeze your glutes.
- First of all, press your body away from the blocks/towards the ceiling and protract your shoulder blades (spread them apart, and move them away from your spine, and around your ribcage). This movement is here fairly subtle. Do not mindlessly hang out on your shoulders.
- Use the muscles in your shoulders and around your shoulder blades and press your body backwards.
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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