66 Challenging And Advanced Plank Variations To Strengthen Your Core

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The Plank is a staple exercise in most gyms as it is a phenomenal tool to reinforce good position/posture so we can maximize training.

Unfortunately, from an athletes/clients perspective it tends to trigger an eye roll.

In this video, you’ll discover 66 variations that will spice up a sinister exercise and make the training more engaging.

We often look at the plank as a static hold for 30 seconds to a minute. If that’s where you live 100% of the time you’re missing the bigger picture.

The static plank can teach us ((as well as reinforce) good position which is often referred to as stacked shoulders, ribcage and hips or “neutral spine”. When making this exercise more dynamic (I.e. Thread The Needle Plank) we can challenge the core through rotation as well as anti-rotation.

Big components to developing great movement patterns in athletes and non athletes alike.

Own your position with Bodyweight. Explore moving through different planes under control with some of these variations.

Adding simple tools like bands, kettlebells, TRX, Swiss balls, etc. can be implemented to progress variations so you can better own your movement.

Need some ideas on how to implement?

➡️ Filler — try pairing with a Deadlift. I mentioned before about reinforcing good position. Instead of sitting down for 2 minutes after your lift, get into a low Plank for 15-20 seconds creating a 60-70% contraction. No need to go for 60 seconds. The goal is to activate, not annihilate.

➡️ Core/Ab Circuit — instead of doing 300 sit ups at the end your session, plug in exercises that reinforce good position so you can provide the time under tension that you’re going for without sacrificing integrity and crunching your way to chronic low back pain.

➡️ Metabolic Conditioning / Group Workouts — not every exercise needs to be performed at 100mph. In fact, if that’s the way the training session is going, that may be your sign to look for a new gym.

Some of the more dynamic exercises are great plugins for these training sessions and provide movement through different planes which is something we ALL need.