You might have heard a fitness junkie talking about having a strong core—the part of your body that encompasses your abdominals, back, and pelvis. But don’t think that core strength is merely about having six-pack abs. These muscles are the ones that stabilize your body and help you maintain balance. Having a strong core is necessary if you’re going to be your best (and avoid injury) in just about any physical activity, whether you’re playing on the athletic field, doing yard work, moving furniture, or carrying your sleeping toddler up a flight of stairs.
And most trainers agree that planks are one of the best ways for building up core strength. They are a simple exercise that require no equipment, and they can be performed just about anywhere by people of all fitness levels. They engage your shoulders, triceps, biceps, forearms, back, hamstrings, and glutes.
And when the traditional plank gets boring or too easy? Well, there are a few variations you can try to keep you feeling challenged. ®
Traditional Plank
Lie on your stomach with your arms in front of you. Bend your arms and rest on your forearms with your elbows about shoulder width apart. Keep your feet close together. Contract your abdominal muscles and lift your torso off the ground so your body is supported by your forearms and your toes. Keep your core engaged to avoid letting your lower back sag. Hold for 30 seconds to 1 minute.
Straight-Arm Plank
This is similar to the traditional plank except your arms should be straight instead of bent at the elbows, meaning all your weight is supported by your hands instead of your forearms (think of a pushup position, but without actually lowering yourself back down to the ground).
Side Plank
Assume the straight-arm pose, but turn your body to one side and support yourself entirely with one arm and the side of one foot. Hold for 30 seconds, then switch to the other side, supporting yourself with the other arm and the side of your other foot.
Knee Tucks
Assume the straight-arm plank and hold for 10 seconds. While keeping one foot firmly on its toes, bring the opposite knee up and tuck it in close to your stomach. Return, and then lift and tuck the opposite knee. Alternate left and right for a full minute. For an added challenge, lift your hand off the mat and raise your arm so it is parallel with the floor while your opposite knee is tucked; while your left arm is raised and your right knee is tucked, your body is supported by your right arm and left foot. Keep your entire core engaged while you rotate back and forth.
Up-and-Downs
Assume the bent-arm plank position and hold for 10 seconds. While keeping your abs engaged and without letting your knees or stomach touch the ground, switch to a straight-arm plank. Hold for 10 seconds before switching back. Keep going back and forth between positions for one minute. This will challenge your abs and get your heart racing.
