If you’re just starting out on your journey to get fit and healthy, planks can make a good starting point. The only problem is that the standard plank quickly becomes too easy. If you want to build a strong and muscular core, you need to challenge yourself in new ways. Here are some variations to toughen up the standard plank and make sure you’re getting more bang for your buck.
2. HIP BRIDGE-
This is one of the most fundamental exercises that just about everyone should have in their workout program! It’s important because your flutes tag team spinal stability with your abs—to be able to move forward with more intense exercises, it’s necessary that both components of your core are equally strong. Try using this as an active recovery to reinforce the proper muscle activation during your deadlifts.
A. Lie on your back with your knees bent and feet flat. Lift hips up toward the ceiling for a bridge.
B. Release your hips to lower your pelvis two inches from the floor, squeezing your glutes. That’s 1 rep. Repeat for 10 reps.
3. RECTUS ABDOMINUS –
Location: Covers the area from sternum all the way down to the pelvis bone.
Function: Pulls the upper torso to the hips
Exercises: Crunch or Sit-up.
4. SINGLE-LEG FALLOUT-
Single-leg fallouts decrease your support base, which makes the exercise harder and adds a rotary stability component. The normal fallout already does a great job at working the anterior core, so this wrinkle makes it even better at building all-around core strength. Like the shoulder-friendly fall-out, perform this exercise for reps and focus on progressively moving farther backward.