Elevate Your Core Workout: 3 Unique Planks to Try Now
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Chapter 1: Rethinking Planks
While the traditional front plank is a popular choice among fitness enthusiasts, there are many alternatives worth exploring. If you limit yourself to the basic plank, you might miss out on significant gains in strength and endurance. For those who can comfortably hold a front plank for over a minute, it's time to elevate your routine with some creative twists. Remember, if it doesn’t challenge you, it won’t change you!
Whether you're looking to revitalize your core exercises or feel like you're in a workout slump, the three variations below will be game-changers. Not only are they enjoyable and engaging, but they also target those often neglected muscle groups. By consistently incorporating these exercises, you'll likely see improvements in your athletic performance while significantly reducing the risk of injuries. If this piques your interest, keep reading!
Spice Up Your Core Routine With These Innovative Planks
Before we delve into the exercises, here are a couple of important points to consider. As with any new workout, it's crucial to proceed with caution. If you're uncertain about your fitness level and whether you can safely add these modifications, consult your healthcare provider. Ideally, aim to incorporate these exercises 3–4 times a week, either as part of your regular training or as standalone sessions.
Additionally, patience and realism are key. If you’re new to core workouts or haven't exercised in a while, mastering these movements won't happen overnight. Focus on perfecting your form with the cues provided and listen to your body. For more foundational guidance, check out my beginner's guide to building a strong core here.
Lastly, never push through discomfort! Trust that, with careful progression, your muscles will grow stronger and more resilient. Starting small is perfectly acceptable!
Now, let’s explore three plank variations that will elevate your core training to new heights.
Plank #1 — Adductor Side Plank
Application: 5 sets of 10 seconds per side
Cues: Begin in a plank stance, positioning your bottom leg slightly ahead of your top leg. Exhale and lift your bottom leg off the ground, activating your adductors and hip stabilizers. Simultaneously, the adductors on the opposing side will also be engaged as you strive to balance on one leg. Hold for 5–10 seconds, then rest briefly before repeating. If this proves too challenging initially, consider starting with a knee plank instead. This variation may be tough, but mastering it can significantly reduce your risk of hip injuries in the future!
Plank #2 — Reverse Kick Back Plank
Application: 2 sets of 8–10 reps per side
Cues: Start seated with your legs extended and hands beside your hips. Press up, straightening your arms to lift your body. Engage your glutes and core, maintaining a straight line from head to heels. Relax your shoulders to avoid tension in your neck. Alternate leg raises, holding each lift for 2–3 seconds while breathing deeply. Be mindful of your hips dropping and resist this tendency. If you prefer, you can perform this exercise on your forearms for additional comfort.
Plank #3 — Bear Plank Kickbacks
Application: 2 sets of 8–10 reps per side
Cues: Get into a bear plank position (on hands and toes). Exhale as you extend one leg until your knee is level with your hip or slightly higher. Keep your shoulders and pelvis stable by engaging your core. Each repetition should take around 2–3 seconds; pace yourself! This exercise targets multiple muscle groups, including your quads, glutes, shoulders, and core. The anti-rotation element makes it an excellent finish for leg day, ensuring your quads will feel the burn!
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In Conclusion
When it comes to core training, the key to progress may be as simple as incorporating variety into your routine. Sticking to the same exercises can lead to complacency and result in weak spots or poor form. By challenging yourself with these three new movements, you can reclaim the strength and endurance you've always had. You'll be glad you did!
You've got this!
-David Liira Kin
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