Mixing up the Plank

Recently at the Perform Better Conference I attended, I learned a lot about core strength and ways to improve it. I had been used to doing crunches and other similar forms of ab workouts for quite some time. What I realized is that it is not just about getting ripped abs, but about improving the stabilizing muscles that work with the core. The workout that was pushed the most to help achieve this was the plank. A seemingly simple workout that I had tried once or twice before and not fully realized its potential. At the conference we were shown a couple variations that all start with the plank.

The plank is very simple. With the elbows planted firmly on the ground the core should remain erect. while on the toes, your butt should be up, but not high enough to create an arch with your body. When doing this correctly it works the stabilizing muscles in the lower back, hips, as well as the obliques and abdominals. The plank puts less stress on the back and other joints like conventional crunches.

From the forward plank there are several options. For the first, all you need is an elastic band. While in the plank, simply use the band to perform a one armed back row. You can wrap the band around a piece of stationary equipment or have a friend hold it for you. It also helps to rotate your base elbow inward so it is pointed across your body. When done right it looks like a yoga pose with the arm outstretched, while in the plank of course, then pulling back tight to the side of the body. Do not be fooled, you will be focusing on the row, while your core will be feeling the burn.

Another variation of the plank I found to be my favorite. This can be done at home or anywhere. Start in the plank position. Then bring your right hand up to the push up position while your left elbow is on the ground. Next push up on your left hand so you are in the full push up position. Next drop to your right elbow while the left hand is still in the push up position. Finally drop down to both elbows while still maintaining the correct core posture. Then reverse the order of the steps by posting on the left hand first. After a full rotation starting on each side you have completed one.

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Do not be fooled, these are still exercise for the core. Once you feel your hips start to wobble or your butt start to droop take a break. Try to maintain a strictly rigid core while performing each of these variations. If you cannot do that, start with the regular plank and work your way up.