4 Core Exercises That Are Better Than Regular Planks
Everyone knows how much I LOVE planks!
Planks are great, but most people tend to just dangle in them and remain static, which does not optimize the results. Even when performed correctly, static planks only work one section of your core muscles.
Don’t get me wrong, in order to perform the below listed exercises, you MUST master the plank.
However, to most effectively strengthen your core, you have to work all of your core muscles:
- Rectus Abdominus
- Internal and External Obliques
- Transversus Abdominis
- Glut Muscles
- Lumbar Parapsinals
Here are four exercises better than regular planks:
1.Rowing Machine Rollouts
- Stand in front of a rowing machine and bend forward at the waist to place your palms on the seat of the machine.
- From here, inhale through your nose and, keeping your arms relatively relaxed, extend them in front of you so that your body lowers into a plank position.
- Once your body forms a straight line from your head to heels, forcefully exhale and squeeze your core to fold your arms and torso back toward your legs.
2.Single-Arm Plank + Single-Arm Banded Row
- Get in a plank on the floor, a few feet away from the end of a secured resistance band.
- Your body should form a straight line from head to heels.
- With your feet spread hip-width apart and your hands spread shoulder-width apart and just in front of your face, brace your core and squeeze your glutes.
- Grab the end of the resistance band with one hand and, keeping your body and torso stable, row the band toward your chest.
- Perform all reps, then switch sides.
3. Stability Ball Knee Tucks
- Start in a push-up position with your feet up on the ball.
- Make sure that you engage your core and raise your hips so your back is flat before you begin.
- Keep your back flat and try not to raise your hips as you draw your knees into your chest.
- Extend both legs back out to the starting position and repeat.
4. Quadruped Bird Dog + Single-Arm Row
- Get on your hands and knees on a bench.
- Grab a dumbbell with one hand, and lift and extend the leg of the same side behind you so that it is parallel to the floor.
- Keeping your core braced, row the dumbbell up toward your ribcage.
- Do not allow your back to hyperextend or body to twist.
- Pause, then slowly lower the dumbbell toward the bench.
- Repeat all reps, then switch sides.