Let’s talk about core strength. No, not about sculpting a six-pack, blasting fat, or any of that other marketing speak. We are talking about building strength, preventing injury and increasing overall bad-assery.
Oh, the core. The powerhouse of your body. The key muscles of your core include your transverse abdominis (your “lower abs”), your rectus abdominis (what you normally think of as your “abs”), your obliques (the muscles on the sides of your body), erector spinae (low back).
Having a strong core is an essential foundation for improving your fitness level. A strong core helps stabilize every movement you make and keeps your posture on point. The most functional exercise to help strengthen your core is the plank. Whether you are new to exercising regularly or have been killing it in the gym for years, the plank is an important exercise to include in your routine. Here are five variations to keep your core strong and healthy.
Straight-Arm Plank
The straight-arm plank is a key move to master. It works all of the muscles in your core, as well as your chest, shoulders, and glutes. If your abdominals are not very strong, the straight-arm plank is a great exercise to start with. While performing a straight-arm plank, you want to make sure your wrists are aligned beneath your shoulders, and that your body is in a straight line from the top of your head to your tailbone.
Forearm Plank
Once you have the straight-arm plank down, it is time to graduate to the forearm plank. By coming down onto your forearms, your chest and shoulders do less of the work, and your core fires up big time. While performing a forearm plank you want to make sure your entire body is in a nice straight line, especially making sure your hips don’t sag or aren’t too high in the air. Remain firmly planted in your elbows and on your toes.
Three-Point Plank
When you have the forearm plank mastered, it’s time to graduate to the three-point plank. From a forearm plank position, pick up one foot while still keeping your core braced and your hips steady. Keep taking deep breaths – it is easy to hold your breath in this position which will make the plank that much harder. Spend an equal amount of time holding the three-point plank on each side.
Side Plank
In addition to strengthening your core (especially the obliques), side plank is great for strengthening your arms, shoulders, and wrists. Side plank can be tricky because you are balancing on one arm. A good modification for side plank is to place your bottom knee on the ground to serve as a “kickstand” for your body. With or without the modification, ensure you are keeping your entire body in a nice straight line, and your hips stacked on top of one another. Depending on your personal preference, you can keep your feet stacked on top of one another, or staggered on the ground. Experiment and see which version is more comfortable for you.
Side Plank Pike
Now, let’s move! As great as planks are, staying in one spot can get a little boring. One of my favorite bodyweight exercises to do is a side plank pike because it works the entire body. Begin in a side plank position with your feet staggered on the ground. Brace your core as you drive your hips into the air, and thread your upper arm beneath your body. Return to a side plank position (be careful not to let your hips drop) and repeat.
Your Turn:
- Do you include planks in your fitness routine?
- What are some of your favorite core-strengthening exercises?
SIDE planks are so tough. You have flawless form Les!
Thank you! Lots of practice 🙂