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 planks that are not easy or boring. Also, regular planks that are being performed correctly and mindfully should not feel ‘’too easy.’’
Be sure to read my article Do A Better Plank, Not A Longer Plank BEFORE you try these exercises!
#1) Plank + Banded Abductions
This exercise strengthens the glutes, and improves lumbo-pelvic stability.
Coaching Tips:
- Place a resistance band around your forefeet, and place your feet on towels/sliders. 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.
- Position your shoulders so they are above your elbows.
- While remaining in a plank position, and while keeping your knee and ankle in a fixed position, use your glutes and slide your leg and foot laterally/away from the midline of your body.
- Return your leg and foot to the starting position with control.
- You may perform all reps on one side before changing sides (what I’m doing), or you may alternate sides.
- For the duration of the exercise, press your body away from the floor 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 driving 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).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps per side.
#2) Feet Elevated Long Lever Push-Ups
This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This is a push-up, but there is a LOT of core.
Coaching Tips:
- Get into a plank position from your hands and feet, and elevate your feet on a surface. Your body should be roughly parallel to the floor.
- Place your hands so they are well ahead of your shoulders, and place your hands so your thumbs and second fingers are touching.
- Now bend your elbows and completely touch your forearms to the floor, then extend your elbows and press back to the starting position. Do not let your elbows flare out.
- For the duration of the exercise, press your body away from the floor 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 lower back to back hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or shoulders to shrug.
- For the duration of the exercise, keep your core braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
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#3) Prone Band Resisted Psoas Slides/Marches
This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your forefeet, and place your feet on towels/sliders.
- Get into a plank position 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 floor.
- While remaining in the plank position, use your hip flexors and slide your foot forward and bring your knee and thigh underneath your body.
- Return your leg and foot to the starting position with control.
- For the duration of the exercise, press your body away from the floor 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 driving 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).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
#4) Towel Serratus Slide-Outs
This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.
Coaching Tips:
- Place your forearms on towels or slider pads.
- Get into a plank position from your forearms and feet. The farther apart your feet are, the more stable your base will be.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- First of all, press your body away from the towel and protract your shoulder blades (spread them apart 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 slide your forearms forward. 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, or hips to pike or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
#5) Bodyweight Skull-Crushers
This exercise is likely my favorite ‘’isolation’’ exercise for the triceps, and is also a ‘’moving plank.’’
Coaching Tips:
- Place your hands on the back of a couch (a counter would also work). Position your hands so they are close together, and so your thumbs and second fingers are touching (and form a triangle).
- The more horizontal/parallel to the ground your body is, the more challenging this will be. Start out very conservatively as this exercise is WAY tougher than it looks.
- Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in a neutral position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now bend your elbows and lower your body so your full forearms come into contact with the couch. Gain control, then contract your triceps, and press up to the starting position.
- In the bottom position, do not allow your elbows to flare out.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.
- For the duration of the exercise, keep your core braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
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