Many lifters need to work on building core strength the right way. They think all those fancy exercises on social media work wonders until they try them. Plus, some sit all working day with a rounded back and then put themselves through more flexion by crunching like a madman. But do you know what core exercise is not sexy and never goes out of style? If you guessed the plank, you would be correct.
Planks will strengthen your abs, quads, and glutes and reduce back pain. Planks are not glamorous, but they are effective. We’ll dive into technique tips to make your planks more effective and five plank variations to up your core game.
Plank Technique Tips
The key, as always when it comes to performing planks, is to maintain a neutral spine because all the plank benefits mentioned above disappear. And it’s not magic. Use these three tips below to make this happen.
Push with Your Elbows And Hands: Whether you’re planking on your elbows or hands, push them directly into the ground, a stability ball, or a suspension trainer to help maintain a neutral spine. This tension is necessary to maintain a neutral spine and to keep your upper back and shoulders fully engaged.
Squeeze Your Glutes: When you squeeze your glutes together, your lower back will flatten to keep your spine neutral. This is essential for maintaining a neutral spine for all plank variations.
Breathe: There is a tendency to hold your breath when doing planks, which is no big deal unless you have high blood pressure. But when you breathe while you plank, more tension is required to stabilize the core, and the more the muscles will work as core stabilizer muscles during your plank. Try it; you’ll be pleasantly surprised.
You don’t think about your hand and grip strength until it’s too late. Your hand strength is essential and is at the top of the list regarding functional strength. It can result in easier deadlifts and pickle jar opening with no sweat. The fingertip plank will build grip and core strength simultaneously.
Benefits: The fingertip plank has an excellent carryover for all grip-related exercises.
How to do it: With your hands underneath your shoulders and knees on the ground, open your hands and put your fingers tips on the floor. Extend your legs behind you, engage your glutes and abs, and hold for a time.
Programming suggestion: Do this for as long as your fingers can hold you up for one to two sets at the beginning of your training.
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TRX Body Saw
Holding a plank for time is OK, but adding movement and instability doubles the fun. Adding the TRX to the front plank position will help you build a greater core strength than the regular front plank. The TRX body saw engages other muscles, like the deltoids, glutes, and hip flexors, as the cherry on top.
Benefits: The instability of the TRX engages your body immediately for an increased time under tension and strength.
How to do it: Raise the TRX straps about 12 inches from the ground, place your feet into the straps and get into the front plank position. Then while propped up, engage your glutes and core, and push your body back and forth while keeping your back neutral.
Programming suggestion: One to two sets of 12 to 15 reps at the start of your warmup works well.
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Copenhagen Side Plank
You do side planks, right? Side planks are an exercise most people love to hate but have excellent shoulder, upper back, and core stability benefits. With the Copenhagen side plank, you will add adductors. Using only adductors and elbows to keep you in a side plank position is a challenge you will surely enjoy.
Benefits: Strong and mobile adductors play a crucial role in your overall hip, knee, and lower back health. If you have trouble feeling your inner thigh muscles, this exercise is for you.
How to do it: Get onto your side, elbow underneath your shoulder, and on your foot on a weight bench. Prop yourself up in a side plank and bring the opposite foot underneath the bench. Push your elbow down into the ground, squeeze your glute, and hang on for dear life.
Programming suggestions: Hold this side plank for three to five breaths on each side for two to three sets.
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RKC Plank
If you think planks are too easy, this is the plank for you. Creating tension with your upper and lower body combined with your breath turns the plank into a total body exercise. Maintaining the RKC plank for longer than 10 seconds calls for your all-out effort.
Benefits: Strengthens the deep muscles surrounding the spine and abs, improving your ability to keep your spine neutral under heavy loads.
How to do it: Get into your front plank position on your elbows and toes. Then make a fist with both hands, pull your shoulders down and in, and squeeze your glutes and quads as hard as possible. Pull your shoulders towards your toes and toes towards your head, and take deep breaths in and out for reps.
Programming suggestions: One to two sets of five to 10 breathes will give you all you can handle.
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Weighted Plank
Like the RKC plank, the weighted plank is no joke. When the regular planks are not challenging and dull, the weight plate directly over the core will change that. There are two ways to place the plate on your back. One is to get a partner to put a weight plate on your back or put the plate on yourself before getting into a front plank.
Benefits: The weighted plank is a simple but challenging way to improve your core strength.
How to do it: Place a weight plate on your middle to lower back while lying face down. Push yourself into the front plank position and squeeze your glutes to keep your lower back neutral for the desired time.
Programming suggestion: Start with a 10-pound plate and when you can hold this for a minute or more, then go up in weight.
