Exercise Info
8 Favorite PLANK Variations!
HEY! I apologize for the lack of posting lately. Work is super busy and I am 9 days out from my 2nd and last show of the season! I am really trying to stay as sane and high energy as possible! Today I wanted to talk about the PLANK. We all know the plank exercise is one of the most fundamential, essential and most effective (when done properly!) exercise when it comes to strengthening the core muscles.
I really dislike using the term ‘abs’ because when people think about abs they may associate that term with endless amounts of ‘burning crunches’ to think about getting that highly sought after 6 pack. What people do not think about is the importance of core training as a UNIT. Endless amounts of crunches are not only dangerous, but can actually hinder progress because crunches shorten your rectus abdominus muscles (the muscle that creates that ‘6 pack’) When you are crunching and repetitively shortening the muscle, this will contribute to muscular imbalances and posture problems .
It is nearly impossible to really ‘work’ the ‘abs’ without focusing on the ENTIRE trunk of the body. It is so critical to aim to achieve a strong core musculature because this is an essential aspect in seeing gains in other aspects of ones training. Strong core muscles hep to transfer power from the lower to the upper body as well as will help to improve strength, posture, back pain and activities of daily living (such as picking up heavy items or walking up stairs) The core is the POWERHOUSE of the body.
Although I love the ‘big rock’ exercises as some of my favorite core exercises such as the deadlift, squat, pull up and renegade row, other core work is necessary in ensuring you are performing a well balanced workout routine to protect your body from any muscular imbalances. The PLANK exercise is one of the simplest to understand, easiest to make progressions or regressions and will remain to be the #1 powerhouse exercise for the core. In the exercises I share today, you will see a common theme which is that you will be working way more than the ‘core’ of the body. These are all more advanced, functional exercises that will challenge you from head to toe.
In May of this year, I wrote a post going over some of my new favorite CORE EXERCISES which still remain to be some of my all time favorites. Check those out if you are looking for MORE CORE!
And now, here are 8 of my favorite, most challenging PLANK exercises. Some I have made up and some I have seen, incorporate myself and absolutely love.
Side Plank Cable Pull
This is one of those exercises, where you have to stay 100% focused on your entire body. I love it because you get a large amount of bang for your buck. Because we are up in the side plank position, while maintaining proper posture from head to toe- you will really be challenging the obliques to maintain stability. By incorporating the ‘row’ element to this exercise, you will also be fighting rotation of the spine which in itself is KILLER
- How To: Begin by attaching a arm handle on the lowest point of the cable machine. I would recommend starting with a lighter weight and always working your way up if you can. FORM>WEIGHT. Position yourself about a foot away from the machine so you are able to grab the handle out from the machine.
- Stack your feet, one on top of the other and get up into a side plank, keeping your knees straight and body in one straight line from head to toe. You will be balancing on your forearms and feet, using your obliques! Row the handle right above your body, shooting your elbow straight back. Start with 10-12 reps and switch sides!
Low Plank Front Pulls
Just like the side plank cable rows, you are going to really be firing the obliques in this exercise. The challenge here is trying to maintain keeping the hips square to the ground, butt down, all while fighting rotation of the core and maintaining stability.
- How To: Set up the same way you would for the side plank cable rows. The handle should be set on the lowest attachment. Begin with your body about 1 foot away from the machine. Prop yourself up in an elbow plank position, feet a little wider than hip width. Keeping hips and shoulders square to the ground, begin to pull the handle toward your ribcage and then extend to the starting position. Aim for 8-12 reps each side.
Slideboard (or slider) Body Saw Plank
This is one of my all time favorite ‘anti extension’ core exercise. If you do not have a slideboard, you can easily use paper plate, the top of a tupperware container, a towel or the val-slides. This exercise is extremely challengeing when done properly and really takes the basic plank to a whole new level. Intensity ALWAYS TRUMPS duration when it comes to plank exercises because the longer you try to hold a position, the more likely it is for low back pain to set in. Stay focused during this exercise and really focus on 100% proper form, not trying to perform it for 1 or 2 minutes straight-you won’t!
- How To: Get your toes on some sliders or the slideboard booties. Prop yourself up on your elbows in a perfect plank position. Focus on squeezing the glutes, legs and thighs together to really keep everything nice and engaged. You are going to begin ‘sawing’ forward on your elbow, trying to maintain perfect posture without letting your hips sink down to the ground, and then ‘saw’ yourself back to the starting position. Begin with 20 or 30 seconds and rest.
This video is a great way to see progressions of the bodysaw exercise on sliders, weight plates and the TRX!
Do you want even MORE of a challenge with the bodysaw exercise? Try this variation from Ben Bruno; The one arm, one leg bodysaw!
Extended Plank Walk Outs
Core, shoulder and back strength is what you will gain from incorporating this plank variation. When you get into this extended plank position, the most important thing is to watch your hips from sagging toward the ground (meaning excessive pressure is being placed on your low back)
- How to: Assume a high plank (or push up) position with your hands directly underneath your shoulders. From here, begin walking your hands out in front of your body, keeping your hips square to the ground, while not allowing them to fall toward the ground. Walk your hands in front of you until you can maintain this position while keeping your hips up. Hold for 10-15 seconds and walk back to the starting position. This is 1 rep. Aim for 5-6 reps of 15 second holds each!
Plank Pike (Sliders or TRX)
The rectus abdominus is ONE MUSCLE. There is no such thing as the ‘lower abs’ or ‘upper abs’ We treat the core as one unit. With that said, there are certainly different core exercises that focus more on one part of the core musculature. The plank pike is by far one of the most challenging yet most effective exercises for the lower portion of the abdominal muscles. If you do not have access to a slideboard, you can simply use a towel, val-slides or paper plates (all work just the same!)
- How To: Begin with your fee on the sliders, a towel, the slideboard booties or other sliding object. Get yourself in a plank position on your elbows. As you exhale, pull your abs in toward your spine and use those core muscles to get your hips and butt straight up into a “V” position (do not bend the knees–keep them locked!) Allow your head to fall in between your arms, and look toward your feet as you pike upward. Lower yourself back into the plank position and keep your hips from sinking toward the ground.
RKC Plank
Bret Contreras is the mastermind behind this exercise which is one of my alltime favorites as well. If you want an in depth look at this exercise check out his post HERE
The RKC Plank is a more advanced version of a traditional plank and using more oblique and rectus abdominis activity. Check out his post and try this version in your next workout. Your entire body will thank you!
Stability Ball High Plank Knee-Ins
Anytime a stability ball is thrown into the mix, we know there is going to be some sort of ‘stabilization’ happening with the body. This exercise forces the core to be engaged at all times–if it isn’t, you will fall over! Again, this plank variation will test core strength as well as upper body strength as well. By incorporating other muscle groups and stability into this exercise-you will really feel a challenge unlike any other!
- How To: Grab a stability ball and get yourself into a push up position with your hands on the ball (directly underneath your shoulders) Make sure your hips are not sagging toward the ground and be sure your knees are locked out and you are up on your toes (hint-the wider that your feet are apart from eachother, the more stable you will feel due to the larger base of gravity that you have created. If you want a challenge, bring your feet closer together). When you stable in this position-begin alternate bringing a knee in toward your rib cage, underneath your body. Extend it back to the starting position and repeat with the other leg.
Slider Plank Drags
Some call these slider plank walks. Either way-do this NOW. Core and shoulders all in one. This is one of the most challenging of the core exercises listed because the ability to maintain proper form and posture while plank walking will kick your BUTT. Not only will this tear up the shoulders and core, but it will also get your heart rate up and perfect to be mixed with some other upper body conditioning.
- How To: Start in a high plank (otherwise known as a push up) position with your feet positioned on the sliders (or towel or paper plate) You are going to be ‘walking’ in a straight lines using your hands by placing one hand in front of the other to move forward. From your hips down, I want you to imagine is ‘dead weight’ meaning I do not want you to use your hips or legs to help you move forward. Your body should form a straight line from head to toe and think about engaging your core muscles so they will not sway from side to side as you ‘walk’ Begin ‘walking forward’ using your hands and letting your feet just come along for the ride on the sliders.
- The Challenge? Don’t allow your hips to sag at any time or let your hips sway side to side. Try walking 10 (each hand) forward and then 10 (each hand) backward
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How to make a great plank workout?
I would suggest picking 3-4 of these exercises and going through 3 sets of 10-15 reps (depending on the exercise)
Phenomenal Plank Workout:
Low plank front pulls: 3×12 (each side) moderate weight
Slider bodysaw: 3×15 (up and back)
Stability ball high plank knee-ins: 3×15 (each side)
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RKC plank: 30 seconds-1 min hold
What is your FAVORITE plank variation?
