Plank Waves for a Stronger Core & Back (No Back Pain) | Functional Core Training | #10

You made it to Move #10 — and if your core is awake, you should already feel the difference. This final exercise brings everything together with Plank Waves, a powerful functional core exercise that strengthens your deep core muscles, pelvic floor, and back body — without strain or pain.

Plankasana is infamous for a reason. It challenges the body 360 degrees, requiring strength, coordination, and awareness. In this series, we approach plank differently — not as a brute-strength hold, but as a balanced distribution of effort:

• One-third legs
• One-third arms
• One-third pelvic-core connection

This balance prevents overworking the outer muscles and allows you to develop the deep stabilizing muscles that truly support posture, spinal health, and long-term strength.

In this plank variation, the core initiates the movement — not the shoulders or hips. By first cultivating a strong relationship with the pelvic floor, then adding the natural bracing of the deep transverse abdominis (try coughing to feel this activation), you’ll experience a smooth, wave-like motion that builds strength from the inside out.

00:00 Introduction
00:19 How to set up Plank
01:01 How to properly do Plank Waves

⚠️ Important: There should be zero back pain — pain is feedback that something needs adjustment. Less is more. While you may be offered 10 repetitions, only perform as many as you can with excellent form and full control. Rest when needed, then begin again.

This is functional core training at its best — intentional, intelligent, and effective.

Have fun, move with awareness, and enjoy the strength you’re building.

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📌 Pinned Comment
You made it to the final move 🎉
If this series helped, re-watch your favorite videos or continue with:
👉 Mini Ball Core
👉 Yoga with Weights
👉 5-Day Super Strong Abs Challenge