Innovative Plank Variations for Enhanced Core Strength
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Chapter 1: Transform Your Core Workout
If you're in search of an exciting new approach to core training, the high plank and its various modifications could be just what you need. Not only will you enhance your core endurance, but you'll also engage in a comprehensive workout with the three movements outlined below. Each exercise's distinctiveness will inspire you to think creatively when structuring your workout regimen. Here's to achieving new core milestones and fostering a stronger overall physique!
Let’s Elevate Your Plank Routine
Before trying any new exercises, it's essential to proceed with care. If you're uncertain about whether your health or fitness level is suitable for adding new modifications, consult your healthcare provider. Ideally, aim to incorporate these exercises into your routine 3 to 4 times a week, either as part of your regular workout or as standalone sessions.
Let’s get started!
Plank Variation #1: Bird Dog Plank
Execution: 2 sets of 30–45 seconds
Instructions: Begin in a high plank position on your palms. Gradually extend your opposite arm and leg outward, as demonstrated in the accompanying image. Hold this position for 2-3 seconds before returning to neutral. Remember to keep your shoulders relaxed and ensure your feet and hands move in sync with the floor.
For an added challenge, consider using light weights in each hand to introduce a reverse fly component. This not only aids in core stability but also helps build strength and functionality throughout your posterior chain.
Plank Variation #2: Reverse Kick Back Plank
Execution: 2 sets of 30–45 seconds (increase duration gradually)
Instructions: Start seated with your legs extended and hands beside your hips. Press up to elevate your position by extending your elbows (as shown). Engage your glutes and core to maintain a straight line from head to toe. Keep your shoulders relaxed and avoid tensing your traps. Alternate raising your legs, holding at the top for 2-3 seconds while breathing deeply. Be mindful of your hips dropping and prepare to counteract this.
If you prefer, you can perform this exercise on your forearms, which can relieve wrist tension and shift the workload to your legs' posterior muscles. Choose the position that feels most comfortable for you.
Plank Variation #3: Bear Plank Kickbacks
Execution: 10–15 reps per side or 1 minute
Instructions: Start in a bear plank position, with your hands and toes on the ground and your knees bent at 90 degrees. Maintain a neutral back and engage your core. Alternate kicking back one leg, reaching the height shown in the image. Focus on using your glutes rather than extending your lower back. Ensure your hips and shoulders remain level during the movement, and remember to breathe throughout.
Conclusion
Embrace the challenge of stepping out of your comfort zone with these plank modifications. Regularly incorporating these three exercises will not only enhance your core fitness but also improve your hip stability and posterior strength. Although these movements may lead to visible improvements, the greatest advantage is a more resilient and functional body overall. Now is the time to take your core training in a fresh, effective direction!
You can do this!
-David Liira, Kinesiologist
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Chapter 2: Watch This Core Workout Video
This video titled "Get a 'Flat Stomach' in 22 Days! (HOME WORKOUT)" offers an engaging workout designed to help you achieve a toned midsection in a short period. It's a fantastic complement to the plank variations discussed above, providing additional exercises to enhance your core strength.