Plank exercises are loved by tons of trainers.
And that can get a little boring.
The thing is, a regular old plank is far from the only exercise of its kind.
Kelsey McClellan
I like to call them home base.
Heres what planks really are, and why you should add plank exercisesof all kindsto your workout routine.
What is a plank?
You dont bend any joints, and your muscles dont lengthen or shorten.
I like to refer to planks also as owning a position, Peel says.
If youre just starting to exercise, planks will help you build strength.
But after a certain point, their primary function is to build and maintain stability in your core andshoulders.
They do this by challenging the stabilizer muscles that may not get as much attention with bigger lifting exercises.
Stabilizer muscles are all the small muscles that help keep muscles and joints stable when you do certain movements.
What are the benefits of planks?
A strong core can also reduce your risk ofback pain.
A proper plank trains that.
What are some plank variations to try?
All of these plank variations work similar musclesprimarily those in your core and shouldersbut in slightly different ways.
For example, side planks hit your obliques more than your rectus abdominis.
Youre still working the core, but from a different angle.
The higher your hands are elevated, the easier it will be.
Plank Jack
The jumping motion brings dynamic movement to the plankand an added cardiovascular challenge.
They also help keep your hips stable when you run.
To make this easier, try widening your legs a little more.
If you find your hips rocking during this move, you could widen your legs for balance.
Lateral Plank Walk
The faster you walk, the more challenging this will be cardiovascularly.
Slow down if it’s crucial that you dial down the intensity a bit.
Plank Reach
Focus onengaging your core, and avoid dropping your hips toward the floor.
Continue alternating as quickly as you’ve got the option to without sacrificing form.
You should work on mastering the regular forearm side plank before trying any of the moving variations below.
If the dipping motion is too challenging, simply hold the side plank position instead.
Forearm Side Plank Twist
Rotation workalso known as twistingis considered a foundational movement pattern.
