Tag Archives: plank exercise

Take Your Plank to the Next Level

24 Sep

At Athletic Performance Training Center, we really like the plank exercise and several of its variations.  Unlike traditional crunches and situps, the plank — done correctly — engages, strengthens, and stabilizes your entire core, shoulders to hips (and they’re easier on the back and hips).

I recently found this article titled, 47 Plank Variations for a Killer Core, which provides beginner, intermediate, and advanced level variations of this versatile, bodyweight exercise.

Check it out and give ’em a try.

Get STRONGER, Get FASTER!

Your thoughts?

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Strengthen Your Core with the Plank

24 Aug

EX+plankcore-abdominal-and-lower-back-exercises-23[1]The plank is one of my favorite core strengthening exercises.  Most variations require little or no equipment and can be done anywhere.  Additionally, the plank works your entire core — shoulders to hips — and not just your abs.

The basic plank is done with hands (or forearms) and feet on the floor, as if you were in the pushup “up” position (pictured).  Here are several variations of the plank exercise that can further challenge and strengthen your core musculature:

  • One arm elevated
  • One leg elevated
  • One arm and one (opposite) leg elevated
  • Side plank
  • Hands on BOSU ball (flat side up)
  • Feet on physioball
  • Hands (or forearms) on physioball
  • Alternating, opposite elbow to knee
  • TRX plank with feet suspended
  • TRX plank with arms suspended
  • Weighted plank (wearing a weighted vest, or with a weight plate on your back)

Get STRONGER, Get FASTER!

Your thoughts?

Take Your Plank to the Next Level

20 Aug

Bridge-Plank-on-Elbows[1]At Athletic Performance Training Center, we really like the plank exercise and several of its variations.  Unlike traditional crunches and situps, the plank — done correctly — engages, strengthens, and stabilizes your entire core, shoulders to hips (and they’re easier on the back and hips).

I recently found this article titled, 47 Plank Variations for a Killer Core, which provides beginner, intermediate, and advanced level variations of this versatile, bodyweight exercise.

Check it out and give ’em a try.

Get STRONGER, Get FASTER!

Your thoughts?

Challenge Yourself with the Uneven Plank Exercise

4 Nov

Want to work your entire core and triceps with one exercise? Check out this new plank exercise from strength and fitness guru, BJ Gaddour, and Men’s Health.

The Uneven Plank is “a core exercise that does double duty as a triceps builder.” To perform this exercise, assume a standard 4-point plank position, with forearms on the floor. Lift one forearm off the floor and hold it in the bottom position of a pushup. This activates the triceps and requires core strength and stability. Hold for 30-60 seconds, then repeat on your other side by switching arm positions. (I couldn’t find a picture of this exercise, but video link is attached)

Get STRONGER, Get FASTER!

Your thoughts?

Strengthen Your Core with the Plank

28 Jun

EX+plankcore-abdominal-and-lower-back-exercises-23[1]The plank is one of my favorite core strengthening exercises.  Most variations require little or no equipment and can be done anywhere.  Additionally, the plank works your entire core — shoulders to hips — and not just your abs.

The basic plank is done with hands (or forearms) and feet on the floor, as if you were in the pushup “up” position (pictured).  Here are several variations of the plank exercise that can further challenge and strengthen your core musculature:

  • One arm elevated
  • One leg elevated
  • One arm and one (opposite) leg elevated
  • Side plank
  • Hands on BOSU ball (flat side up)
  • Feet on physioball
  • Hands (or forearms) on physioball
  • Alternating, opposite elbow to knee
  • TRX plank with feet suspended
  • TRX plank with arms suspended

Get STRONGER, Get FASTER!

Your thoughts?

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