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Challenge Your Core With These Plank Alternatives




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Today I wanted to talk about plank alternatives because many of my clients do them to help strengthen their core. They work no matter where you are in your fitness journey, no matter if you’re beginning or more advanced. Plank variations help strengthen your core and tone your abs, shoulders, and back. These exercises are perfect for athletes looking to diversify their workout routine or someone just starting out and wanting to build a strong core.


Benefits of Plank Variations

Plank variations offer a great way to challenge your core muscles and build strength. By challenging yourself with different poses, you can target specific areas of your body and build muscle more efficiently. Additionally, plank variations help improve balance, posture, and coordination while engaging your core.


Before we get into the poses…


Disclaimer: I am not a physician. I am providing content for information purposes only based on my own personal experience, research, and my client’s experiences. Always seek advice from your practitioner regarding medical conditions or treatment options, and never delay due diligence in taking care of your body.


Let’s Look at Some Examples

Shoulder pain got you down? If so, try poses that put your hands under your shoulders instead of in front. By doing this, you take the pressure off your shoulders and minimize the strain on your rotator cuff–which can often cause injuries.


To avoid wrist discomfort during planks, do a pose where your arms are at a 90-degree angle instead of straight.


If you need more balance, you should take advantage of plank alternatives. As you get stronger, you can move on to more advanced poses, such as the single-leg plank. Not only will this help you to build balance, but it can also help you target specific muscles.


Looking for extra intensity? Try a plank with added resistance. For example, do a plank with a flat weight plate on your back. It will help you to build more stability and strength in your core muscles.


No matter what your fitness level is, there are plank variations that can help you challenge your core and build strength effectively.


How Much Should I Plank?

It is recommended that you start at 30 seconds in a plank position. Start adding on 10 seconds at a time when you notice your current time gets easy. However, listening to your body and avoiding any uncomfortable pains or straining is crucial. Planks can be incredibly beneficial for your health and fitness with practice and dedication.


Also, if you are practicing a move like the bird dog, you’ll have the choice of counting reps or the amount of time you hold the position.


Plank Variations to Try

Below are 10 plank variations. Get creative with them. Challenge your core, build strength and have fun with it!...Read More



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