Despite what you might think, planks don’t have to be easy or boring. Once you have mastered the fundamentals there are countless challenging plank variations you can do!
Check out another article where I share 5 difficult planks you can do!
Here are 5 of my favorite “plank” exercises you can do for strengthening your core muscles! As you’ll see, these exercises accomplish much more than simply strengthening the core muscles!
These exercises also have a massive carryover to pull-ups, muscle-ups, push-ups, and so much more!
#1) Body Saws
This exercise improves, lumbo-pelvic stability shoulder and scapular controlled mobility, and strengthens the serratus anterior muscle.
You may perform this exercise using sliders, towels, or any object(s) that slides.
Coaching Tips:
- Place each foot on a slider/towel.
- Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. 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), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- 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 pull your body forward and return to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move.
- Do not sink down into your shoulders.
- For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.
- 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, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
#2) Weight Slides From Plank
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). This exercise is very anti-rotational in nature.
Coaching Tips:
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position. Gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.
- 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), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now pass or slide the weight to the opposite side of your body.
- Repeat using the opposite arm. Do a full reset before each pass/slide (point above with the “before each rep”).
- On the planted side, for the duration of the exercise press 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.
- 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, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze/flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
#3) Single Arm Banded Or Cable Rows From Plank
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side). This exercise is very anti-extension in nature.
Coaching Tips:
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position. Gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.
- Grab onto a band or cable. There should be resistance in the band/cable for 100% of the exercise.
- On the planted side, your hand can be directly below, or ahead of your shoulder. Do what works/feels best for you.
- Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Perform a single arm row and draw your shoulder blade in towards your spine and down towards your opposite hip. In the bottom position of the row, do not allow your elbow to flare out.
- Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine, around your ribcage, and away from your opposite hip. Do not keep it pinned.
- Pay attention to your non-working/supporting side. Push 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 shoulders to shrug towards your ears.
- 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, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze/flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
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#4) Forearms To Hands Presses From Plank
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).
Here is a modified variation.
Coaching Tips:
- Get into a plank position from your forearms and feet.
- Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position. Gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- Your shoulders should be roughly above your elbows, and forearms parallel.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Using one arm at a time, press up so you are on your hands, and so your elbows are fully extended (but not hyperextended). Do not allow your elbows to flare out.
- As you are performing the pressing movement, and while you are in the top position, your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are suctioning or screwing your hands and fingers to the floor or surface (if you are modifying).
- In the top position, your shoulders, elbows, and wrists should be in a relatively stacked position.
- When you are pressing your body away from the floor, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.
- For the duration of the exercise, aside from your arms, the rest of your body should remain in a relatively fixed position.
- For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears.
- 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, excessively 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/flex your glutes.
- In terms of breathing, do what works and feels best for you.
- Make sure you alternate which side initiates the press.
Do 2-3 sets of 5-10 reps per side.
#5) Multidirectional Banded Taps For Scapula From Plank
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).
Coaching Tips:
- Place a resistance band around your wrists, and lightly press your wrists out against the band. There should be resistance in the band for 100% of the exercise.
- Get into a plank position. Your body should be in a straight line from the top/back of your head to feet. Tuck your chin, and keep your neck in a neutral position. Gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.
- Your shoulders should be roughly above your hands.
- Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.
- Before each rep (each tap), take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now perform controlled taps in multiple directions.
- Pay attention to your supporting side. Push away from the floor 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 shoulders to shrug.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to feet. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, aside from your moving arm, the rest of your body should remain in a fixed position.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
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