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2 Intense Ab Exercises (Most People Skip)

2 Intense Ab Exercises (Most People Skip)

by | Jul 7, 2024 | Blog, Core, Exercises, Functional Fitness

No you can’t spot reduce the fat around your middle by doing a bazillion crunches or sit ups…

BUT focused ab work can help you get that lean, defined core when your nutrition is dialed in.

Yet too often we skip the core work.

If we add it in, it’s an afterthought.

And too often we think we’ve done even enough core work because we’ve included heavy lifts like squat and deadlift.

And while those moves do benefit your core, they’re working it only in one way…to stabilize.

But our abs power spinal flexion and don’t only resist extension or stabilize.

Not to mention our obliques twist and turn, and laterally flex not to mention help us prevent unwanted rotation.

This means we want to target all of these movement patterns to see the best results.

That’s why I want to share a few of my favorite core moves, specifically two moves focused on your abs, to train these muscles both with flexion and anti-extension exercises to not only help you build a stronger core but a more defined one.

However, first I want to touch on two essentials to core training that will help you see better results faster and are too often IGNORED…

I’ll then also show you how to use my favorite moves while addressing these two key components…

#1: Make sure your abs are ACTUALLY working!

You can’t just rush through moves and let your hip flexors and lower back compensate. 

And you may just write this off, labeling those others weak.

But, if these areas are compensating, THEY are getting the work from the moves you’re including…

Not your abs.

What you feel working in a move is what is BENEFITING from the move.

So whether your hip flexors and lower back are actually weak or whether they are taking over because a move is too advanced and your abs have to rely on these other muscles to keep up because they aren’t strong enough…

You have to address this compensation if you want results.

This may mean changing your form or it may mean regressing the move to build up!

But if you don’t feel your abs, your ab exercises aren’t paying off and you’re wasting time and energy.

#2: If it challenges you, it will change you.

Just like building up any other muscle, you need to progress the moves you’re doing to see results. 

And no, we aren’t trying to bulk out our middles, which is why we may not just focus on heavy loads.

But we need to advance moves to drive that muscle to change which will help us see that definition as it is revealed through proper nutrition.

This also means strategically designing your workouts to include core work you can progress as too often core work is just an afterthought in our training.

We add a move here or there. And we may add a rep or two but don’t really do anything to continue to progress the exercise.

While you can add weight to progress a move, we often want to progress through the same but different, changes in types of loads or loading placements, ranges of motion or even instability as we keep the reps higher, even in that 15-25 rep range often. 

Now I want to share a 2 of my favorite ab exercises to work your abs with spinal flexion AND anti-extension movements.

These moves are especially amazing if you’re looking to target your lower abs.

Yes, your lower abs.

If you’re about to say, “There is no lower ab muscle.”

You’re right. There is no separate lower ab muscle.

But we can target different portions of different muscles to greater extents based on the postures and positions used.

And leg raise type movements, if you can avoid overusing your hip flexors, as well as extended plank positions, have been shown to activate the lower abs, or lower portion of your rectus abdominis to a greater extent.

With both of these moves, I’ll show you how you can make sure your abs are actually working and even progress, or regress, these moves to fit your needs.

The first move is the Reverse Crunch Roll With Overhead Hold.

This lower body crunch variation is a great way to target those lower abs while also helping you prevent your lower back from engaging or relying on your hip flexors over your abs.

The key tweaks this move makes off the basic lower body crunch is the overhead hold and the heels locked back into a roller. 

Both of these help you avoid compensating to better target your abs.

The overhead hold helps you more easily engage your abs without your lower back compensating because it creates tension through your lats to protect your back.

You want to pull down hard on the pole or even edge of a bench you’re holding onto.

This slight move to even flex your lower abs will help you protect your back further.

Then using the roller locked between your lower legs and hamstrings, you’ll be able to engage that posterior chain, especially your hamstrings, to prevent those hip flexors from activating.

With even these two tweaks, you still want to focus on ROLLING one vertebrae at a time up. Curl those knees in toward your elbows FLEXING your spine.

If you don’t have a roller, you can still do this move by just thinking about pulling your heels in toward your butt and hamstrings. That activation will help inhibit your hip flexors to focus on your abs.

But these two tweaks to that basic lower body crunch can help you really make sure you’re focusing on your abs with spinal flexion.

And then to progress this move, you can change tempos.

Or you can even do a straight leg variation, but not only perform a leg lower but an extra LIFT at the top.

This lift at the top as you raise your legs up is what gets that extra spinal flexion. But you have to make sure you’ve built up to this move and you’re not just relying on your hips to lift and lower.

While your hip flexors are working with hip flexion, the raise of your legs back up, you want your abs engaged using that posterior pelvic tilt, or tilt of the hips up toward the ribs to round the back toward the ground.

This protects your back and supports those hips so you aren’t only feeling them working. And that plus part of the movement and lift at the top further work the abs.

To further advance this move and even target your adductors and pelvic floor more, you could hold a med ball between your legs.

Or to even make this move tougher on your abs, you could use an incline bench.

This way you’re working more against gravity to even tuck up!

But the key is to progress only once you’ve mastered that basic variation.

And even as you progress, never think you’re above returning to this move as sometimes changing things up is the progression we need to see results as we can focus even more on really activating our abs with those basics!

The second move is Plank Extensions.

I also call these the Body Saw when done off the forearm over the hands. 

You’re trying to brace your abs so you don’t get sawed in half…just kidding…but seriously!

This move is freaking DECEPTIVELY hard. 

By extending your plank position, your abs and especially your lower abs, have to work very hard to prevent extension of your spine and stabilize.

This takes that basic plank up a notch!

You should NOT feel your lower back engaging or arching. If it arches, you may start to feel yourself even overusing and resting on your hip flexors. 

So to modify this move, start off an incline, such as a bench. 

Focus on engaging your abs as if you’re going to be punched in the gut as you even flex your glutes to walk back. That glute flexion helps protect your back and disengage your hip flexors.

If you can walk back into that extended position, maintaining that brace, lower the incline. 

You can then move to this walk back from your hands on the ground before moving to your forearms. 

These changes in postures can really help you target those abs and progress the move.

Then you can start to implement different tools even instead of adding loads to make the move more challenging for your core.

You can use sliders to slide over walk back (towels work too). 

Or you can even really vary the move by changing the way you’re extending the plank, using a ball to roll out under your forearms instead of the sliders on your feet.

It’s not just weights that can make moves harder and drive progression! Those different postures, tools and even placements can have an impact!

If you’re looking to take your core definition to the next level, use these moves and tips to really work those abs and progress your training.

And yes, dial in that diet to truly reveal your hard work in the gym!

Want amazing workouts you can do anywhere? Check out my Dynamic Strength program:

–> Learn more about Dynamic Strength

 

Why 93% Of Women NEVER Lose Belly Fat

Why 93% Of Women NEVER Lose Belly Fat

by | Jun 16, 2024 | Blog, Diet, Exercises

Alright so do you think those old fitness infomercials are as ridiculous as I do?

What’s the real reason why 93% of women never lose belly fat?

BECAUSE IT’S REALLY…

REALLY…

REALLY HARD!

And because when we feel like results aren’t snowballing,

when we don’t see changes happening on the scale, we feel like the effort doesn’t equal the outcome…

And we QUIT.

But to lose from those oh so stubborn areas…To lose that last little bit…

We often NEED to keep going past the point we want to quit.

We need to stay consistent, be precise with our nutrition and workouts and not give up just because it feels like nothing is happening.

Because the simple fact of the matter is…

It’s not easy to reach a new level of leanness…especially for the first time.

And stubborn areas are stubborn for a reason.

Literally we may see fat being lost from EVERYWHERE else FIRST before we shed that final bit.

We may not see the scale change at all as we are actually getting leaner.

But we will only lose that last little bit of stubborn belly fat if we don’t quit or let little inconsistencies and 1% deviations from our plan start to add up.

We’ve got to embrace the suck of doing something hard and outside our comfort zone.

Which is easier to do when we remember that what you do to reach a goal is not what you’ll do to maintain it.

While we don’t want to sabotage our long-term success with fad diets or crazy 2 a day workout routines, we do need to recognize that not everything we do will feel sustainable.

There is a hard we have to push through before we then transition into maintenance and more of a lifestyle balance.

So now that I’ve sold you on still pursuing your goal of achieving abs so you can be in that 7%, I want to share why some areas are so stubborn to lose from…

Then go over the 2 main struggles you will have to push through…

And finally highlight 4 key tips that can make that 1% difference when you already have the fundamentals dialed in.

So first, why are areas like our stomachs, especially often the lower abs and obliques, so hard to lose from?

First off…our genetics do have an impact on where we tend to store fat. 

And as women we do have higher levels of body fat, and need those levels to be higher than men, to maintain hormonal balance.

But that doesn’t mean we can’t still lose that stubborn fat to see that definition.

This all just has an impact on what areas are most stubborn for us.

It just means these areas we often want to change the most will be the last to go…And consistency for longer will be key. 

Sucky but key.

Fat loss from these areas, like specifically our love handles, lower abs or even our hips, thighs and butt, can be harder because there is generally less blood flow to these specific regions.

Less blood flow makes it harder to mobilize and utilize fatty acids from these areas. 

And not only that, but these areas generally contain fat cells that don’t respond as well to the fat loss process.

Yup.

There are different types of fat cells in our body – alpha and beta – and both respond differently to the fat loss process. 

Alpha cells respond better and accelerate the process while beta cells don’t respond as well and make it harder to lose the fat.

Of course guess which ones we tend to have more of around our middle?

Those annoying beta fat cells!

But notice I didn’t say they made it impossible to lose belly fat.

It just is why you have to truly go in prepared to be consistent and let TIME work its magic as you’re precise in making sure those systems work together.

You can’t out exercise your diet if you want abs.

You can’t try to rush the process to see the scale change quicker.

Both of those things will ultimately only sabotage your success.

That’s why I think it is key we go in with eyes wide open as to the struggles we may encounter when trying to get leaner. 

Because the more we almost oversell the negative to ourselves, the less challenging we may find the process because we are prepared for the struggles. 

We may even find ourselves thinking “That wasn’t so bad!” just because we knew it was going to pop up over being caught off guard!

So in terms of the challenges….

First, the areas you want to change the most will be the last to go and even though you’re progressing, you may feel like you look worse. 

Yea you heard that right…

You may actually feel like you look WORSE as you lean down.

Where does your eye go when you look at progress photos? 

The areas you want to change the most.

And as I already mentioned, those are the stubborn areas that often are the last to change.

This means we will lose off of other areas first.

As these areas get smaller, guess what looks bigger in comparison?

That fat around our middle!

Yet that area didn’t gain.

We just haven’t lost from there YET.

This is why we need to track measurements too from these other places. 

Seeing losses from those other areas can help us know we are on the right track and just need to stay consistent. 

So if you’re feeling like you look worse, and have seen loss from other areas, you need to buckle down and keep going.

Second, you’re going to get “burned out.” 

Breaking a set point, getting leaner than you’ve gotten before will not be easy.

It’s new and oddly “scary” for your body.

Our body, and even our mind, doesn’t like or want change.

So your body will fight the process and you are going to need to be more precise in your systems. 

You can’t guestimate your macros or calories.

You can’t randomly pick a workout.

You need a strategically designed plan.

And this plan will be uncomfortable and push your boundaries.

Because it will take a lot of focus to be consistent and prevent old habits and patterns from creeping in…

It will require WILLPOWER and not just discipline to sometimes do that workout on a day you’re tired and just want to watch chick flicks on the couch…

Or skip that cupcake or cookie when everyone else is having something on Friday night. 

You’ll question is it worth it?

And you’ve got to say YES and keep pushing through.

Now you may be thinking…IS it truly worth it?

Honestly…

It is.

But it’s not the actual ab definition goal that is worth it…whatever losing the belly fat and achieving ab definition means to you and your aesthetic goals. 

What’s worth it is you achieving something you thought you couldn’t.

Doing habits that are honestly good for you and your body and health. 

It feels good to almost “overcorrect” and break patterns you thought were impossible to break to then be able to create new and sustainable habits and a lifestyle balance.

Because in achieving this aesthetic goal, yes we may love how we look…

But the confidence and strength is really built through what we overcome.

Life is the pursuit of goals…and about conquering the journey and showing ourselves all that is possible. 

We train hard and make sacrifices in so many areas for goals that matter to us.

No shame in this being one of them!

Honestly, I can tell you that so many clients that realize their strength in changing lifestyle patterns not only achieve amazing body recomp but feel their most fabulous and confident inside and out of the gym.

They see so many wins in not only their health and functional fitness but also because they’ve gained pride in what they can push themselves to achieve, in the love and dedication they’ve shown this one body they have for life!

So if you’re like YES this is a challenge I want…

Yes this is a pride I take in my body and I’m going to own my goals, here are 4 keys I want you to focus on to help you push through and see results snowball.

#1: Macros matter most.

Not tracking when you want to get abs is like throwing spaghetti at a wall hoping something sticks.

Precision pays off and what gets measured gets managed.

Track your food. Sucks but it is the best way to make 1% changes that build. 

It helps us avoid dramatic wrong turns in our program and makes sure our diet even matches our activity level, body and goals.

And then don’t be afraid to adjust as you progress. 

Too often when we are trying to lose fat, we even first turn to cutting our calories lower.

But when a client has only that last little bit to lose, I avoid cutting calories as much as possible.

A bigger deficit often backfires and leads to more muscle being lost. 

Instead we will do more cycling of macros, especially going higher on protein. 

This is where those really high protein ratios of over 40% of your calories coming from protein pay off amazingly well, especially as you get older and even go through menopause! 

#2: Progress your core work.

You better learn to love core work. 

No you can’t spot reduce an area by just doing a bazillion reps of an exercise for that muscle group. 

But your abs are muscle and you see better definition when you do build them to some extent.

No, you’re not trying to grow them like you may other areas…

But you do still need to progress your core training to see better results.

Focus on changing the range of motion, tempos, loads, resistance types all while keeping the reps in that even 10-20 rep range.

And even consider including this core work to END your workout before maybe some steady state cardio, such as walking. 

I mentioned to start there is less blood flow to stubborn areas making them more stubborn.

But by working the muscles in an area, we can stimulate more blood flow to help mobilize more fatty acids.

The key is then making sure we USE those mobilized fatty acids which is where the walking comes in. 

Now note…this is that 1% tweak…if your macros aren’t already dialed in…

If you aren’t already following a clear workout plan…

If you aren’t implementing proper recovery…

This isn’t going to be a magic fix to broken fundamentals.

#3: Focus on QUALITY. 

Honestly this is quality in every component of the systems you are implementing.

Because losing belly fat isn’t about one magic food, one magic supplement or one magic move.

It’s about quality in all those systems working together. 

And it’s about intentionality in your training and your fueling.

You want to make sure you’re focusing on nutrient dense foods.

Yup…as much as I preach including foods you love, you’ll see better results faster by focusing less on those fun foods and more on those nutrient dense foods that help maintain hormonal balance, make you feel fuller, help you recover and even have a higher thermic effect.

This will make the fat loss process easier.

Same goes for your workouts…

You need to focus on quality in those sessions. You need to push hard and truly drive progression. 

You need to focus on what you feel working.

You need to work hard in the gym and then focus on that recovery between. 

We want to focus on quality NOT quantity.

Doing more will only backfire.

Now last but not least…

#4: The process is never linear. 

Note I didn’t say progress is never linear…

I said the process.

You’ve got to embrace ebbs and flows.

To lose that belly fat, you may not always be driving toward fat loss.

Diet breaks, maintenance periods…

Times you back off to keep doing the minimum…

May be needed to ultimately achieve your goal.

Self control is like a gas tank.

We can’t let it hit E while driving on the highway or we’re going to be in trouble. 

At points, you need to pull into that gas station and refill…ideally when the light even first comes on, to keep being able to move forward.

Same thing goes for your fat loss goals.

Sometimes you need to strategically back off to keep pushing forward. So know when burn out may become I don’t care at all forget everything…

And proactively and strategically even plan in breaks! 

So if you’ve felt like you’ll never lose belly fat…

Stop writing off your body recomp goals.

Yes it is hard but when we know the struggles we can plan for them and prove to ourselves so much more than we thought possible is possible!

If you’re looking for that support and programming to dial in your nutrition and workouts to see amazing body recomp, check out my 1:1 Coaching…

–> Learn More

The Best Core Exercise (Everyone Hates)

The Best Core Exercise (Everyone Hates)

by | Apr 14, 2024 | Blog, Core, Exercises

Teapots have gotten a lot of hate in recent years.

But unpopular opinion. I think the hate is unwarranted.

They can actually be an amazing move to include in your workout routine when implemented correctly.

I say this often but there are no bad exercises…

Just misused moves that aren’t right for our needs or goals that need to be modified for us at this phase in our journey!

And too often these days a missing component of our core training routines IS lateral flexion movements.

Our spine and the muscles of our core are meant to side bend.

Learning to control this movement in our workouts is key to helping us avoid unwanted strain on our spine when we lift and move in everyday life.

Not to mention, by simply writing it off because someone said it was bad for them, means we could be missing out on a move that perfectly addresses OUR unique needs.

Can’t get down on the ground?

Well the teapot is an amazing STANDING core move.

Need to address an imbalance between each side?

Well the teapot is an amazing UNILATERAL core move.

There is so much opportunity with different exercises if we simply seek to learn more about them and when and why they may work, or not work, for us and our goals.

That’s why I first want to go over some key pointers for using this exercise correctly, such as ways to include it in your workout routine, and even variations so you can build up and work your core in a way that matches your needs and goals!

USING TEAPOTS:

Now if you’re thinking about grabbing as heavy a weight as possible for your teapots and doing only a couple or reps, this is not the exercise for that type of loading.

While creating progression even in our ab and core routines is key, moves like the teapot should never be about constantly just going heavier and heavier, especially for lower rep work.

Moves like this should most often be progressed through changes in equipment, tempos and even to some extent volume (adding a few more reps).

While you can add loads, you want to be conscious that you aren’t trying to max out. You want to be in full control of that range of motion.

And often you will want to work in that 10-20 rep range based on your experience with lateral flexion and any injuries.

Keeping the reps higher and loads challenging but overall lighter is key especially starting out.

You also want to note that this lateral flexion exercise often puts more emphasis on the eccentric, and because it applies more load when the muscle is stretched, can make you VERY sore even with lighter weights starting out.

That’s why even opting for just a round or two to start of those higher reps at the end of your workout can be good.

It’s key you move slowly and work through only the range of motion you can control.

But because strengthening and controlling that movement is so key, again starting lighter is best.

Really focus on that slow lower down of the weight at your side and don’t twist or rotate to get the range of motion bigger.

When you lower you aren’t focusing on the side that is actually flexing…

You’re focusing on the STRETCH on the opposing side.

And then to move back up to standing, you will feel that stretched side PULL your torso back up straight.

While you can crunch slightly to the other side, the focus should be on that eccentric lower down to the move back upright.

Too often we rush through movements over focusing on what we feel working.

Now as amazing as this move can be, one exercise in one form is not right for everyone.

And while this traditional teapot may be done with a dumbbell or kettlebell down by your side, there are other variations you can use based on the tools you have and even your specific needs.

VARIATIONS:

There are so many ways to address and implement lateral flexion into your routine – from more isolated oblique crunches to variations of the teapot.

You can simply change the type of tool you use while doing the same basic teapot, trading a dumbbell for a kettlebell or plate weight.

(The plate weight especially can be a great too for one, working on your grip strength in a different way!)

You can even keep the same loading placement and use a cable or band anchored down low to apply resistance in a new way. The band anchored down low will really challenge your core as you pull to come back up!

This simple change in types of resistance can be a great way to progress this move as you advance with it to challenge your body in new ways.

You can also change loading placement, anchoring the resistance overhead by using a cable or even doing a variation of this in the suspension trainer.

This will also change the focus from being on your OPPOSING side, to the same side you’re bending toward.

But so often little changes like this can create progression through the same but different and really help improve our mind-body connection because we are working the same muscles but in a new way.

And if you have no tools available, you don’t have to miss out on the benefits of this amazing move.

Side plank hip dips are a great way to work on that lateral flexion without any equipment.

If the full version off the ground isn’t right for you, modifying the side plank off an incline, such as a bench, allows you to really use this move to your advantage and control that lateral flexion.

Just make sure you’ve engaged your back to support your shoulder and have flexed your feet, especially if your feet are stacked, to protect your knees.

And as important as it is to work through that range of motion to strengthen the muscles that power the lateral flexion movement, it can also be key to include some ANTI-FLEXION exercises as well.

Learning to PREVENT unwanted flexion or movement is equally as important.

And you can strengthen those muscles to stabilize using different anti-flexion moves as well.

It’s why things like side plank holds or the stability or pallof press can also be key to include.

But too often we aren’t using both and we’re even valuing one over the other instead of seeing the opportunity in combining both in our routines.

Remember moves are only as good as their implementation.

And lateral flexion, and the ability to avoid it, are key movement patterns we want to learn to control.

Train them in the gym to become stronger and functionally fit!

Looking for amazing workouts to help you rock those results?

Join my Dynamic Strength program!

–> LEARN MORE

 

18 Underrated Core Exercises

18 Underrated Core Exercises

by | Dec 25, 2023 | Blog, Bodyweight, Core, Exercises

Often we fall back into using the same old moves, forgetting all of the options and variations out there. But having different variations of exercises to target the same area can help us create progression through the same but different.

It can help us even activate different muscles to different extents!

That’s why I want to throw back to the origins of my YouTube channel and share a Core Exercise Variations video with all of you.

These exercises work your entire core, frontside and backside.

Because sometimes we just need that library of move options to help remind us of all of the tools out there we have to meet our needs and goals and design the workouts that help us rock those results!

18 Underrated Core Moves

Balance Toe Touches 00:37
Cross Body Knees 00:54
Twist And Pivot 01:13
Wall Push 01:26
Side Balance Oblique Twists 01:35
Side Plank Clams 01:56
Plank with Reach Back and Out 02:12
Bulldog Reaches 02:34
Plank Snow Angels 02:55
Sit Thrus 03:39
3-Way Sit Up And Reach 03:59
Seated Hinges 04:24
C-Sit With Knees 04:42
Bridge to Boat 04:57
Banana Rolls 05:17
Butterfly Crunches 05:41
Frog Kickouts 05:57
Leg Wipers 06:12

BONUS!

15-Minute Core Burner

Complete 2-3 rounds through each circuit without resting. Rest no more than 30 seconds between circuits if possible. 

CIRCUIT #1:
30 seconds Twist And Pivot
30 seconds per side Plank With Reach Back And Out
30 seconds C-Sit With Knees
30 seconds Frog Kickouts

CIRCUIT #2:
30 seconds per side Cross Body Knees
30 seconds Plank Snow Angels
30 seconds 3-Way Sit Up And Reach
30 seconds Bridge To Boat

For more amazing workouts to match your needs, goals and schedule, check out Dynamic Strength!

–> LEARN MORE

The Most Underrated Plank Exercise

The Most Underrated Plank Exercise

by | Jul 2, 2023 | Blog, Core, Exercises, Functional Fitness, Pain Relief

The plank is an amazing core move and a fundamental we need to include. 

But holding longer only helps us build strength to a point.

And just because a move is a must-do basic, doesn’t mean we can’t have fun using other variations especially to target specific muscles of our core more. 

Because the basic plank doesn’t help us work on that rotational core strength nor does it include any lateral flexion.

And learning to power and control both of these movements is key if we want not only a toned, strong core but also to improve our shoulder, hip, knee and even ankle stability.

So if you want to work those obliques and glutes even more with both a rotational and lateral flexion movement, while improve your shoulder stability try this amazing plank variation – the Plank with Oblique Knee Tuck! 

In this video, I’ll show you how to perform this move and modify it to fit your current fitness level so you can build a strong core!

And I’ll share my “secret” to finding a way to modify ANY exercise to fit someone’s needs and goals. 

How To Do The Plank With Oblique Knee Tuck:

This plank variation actually combines the basic front plank with the side plank as you transition from side to side with this rotational exercise.

And then it advances the basic side plank by adding in that oblique knee tuck.

Because you are stabilizing on just one arm and one leg, this move needs to be built up to slowly so that you aren’t overloading your shoulder or knee.

It is a challenging plank variation to work on your shoulder, hip and knee stability and will really work those obliques and glutes!

To do the Plank with Oblique Knee Tucks, set up in a forearm front plank from your elbows and toes.

Stack your elbows under your shoulders but outside your chest and focus on engaging your back to really lock your shoulders in place. Your hands will be in toward each other as your elbows are wider. This will feel more comfortable as you rotate.

You can even start with your arms fully perpendicular to your body under your shoulders.

Flex your quads as you drive back slightly through your heels and perform a small posterior pelvic tilt to feel your abs light up.

Maintain a nice straight line from your head to toes.

Then rotate to one side. Make sure your elbow stays stacked under your shoulder and your hips don’t drop as you twist.

As you move into that side plank, also make sure your foot that stays on the ground is flexed. This protects your knee and ankle to create better tension up your leg to engage your glute.

Squeeze your butt forward as you lift your top leg up and reach your top hand overhead.

Then tuck your elbow and knee together. You will crunch them together slightly in front of you, but do not allow your bottom hip to sag.

You want that bottom oblique and glute working!

After performing the tuck and reaching back out move back to face the ground and rotate into a side plank on the other side to perform the oblique knee tuck.

Do not rush this move. Take it slow to really stabilize and feel those obliques and glutes working!

So How Can You Modify This Move?

Adding movement to a plank exercise creates a new stability challenge. And side planks themselves are already very challenging.

You do not want ego to get in the way. So just because you can do a full plank from the ground, doesn’t mean you’ve necessarily earned this variation. 

The rotation into the side plank and then supporting yourself with only your bottom leg as you tuck the top leg, requires more strength and stability than we realize. 

If you find yourself losing balance or rushing, try first modifying with your elbow up on a bench, stair or incline. 

By lifting up your elbow, you reduce the resistance on your upper body and put less strength demands on your entire core. 

I prefer the incline to modify because it allows you to learn to engage everything down to your feet. 

When you do a knee plank variation, you don’t learn how to create tension into your lower leg.

As you build up and get comfortable with the movement pattern, you can move back to the ground. 

We have to remember it isn’t just strength sometimes but that mind-body connection we first need to work on with movements. We need to build that smooth coordination and get muscles engaged efficiently and correctly to progress.

So slow things down and use that incline.

However, if you find that you can do the full plank off the ground but that you lose balance as you alternate sides, you can even modify by doing one side at a time. 

Just rotate from that front plank to the same time to help you maintain that balance. Then after all reps are complete, switch to the side plank on the other side.

Now what if due to injury, an incline variation still isn’t right for you?

Because I know that not every move is right for every person, I wanted to share some tips to help you learn how to adjust any moves you ever need… 

So my secret to modifying moves?

Not being married to an exercise and instead always prioritizing the muscles I need to train and movement patterns I want to work on.

With this plank with oblique knee tuck, I always want to first see how I can simply regress the exact movement. 

But when this isn’t possible, I go back to why the move was being used in the first place.

Was it that I wanted rotational core work? That extra oblique and glute medius work? That lateral flexion?

When you have a goal for every move you include, you can easily swap in another move or moves that achieve those same goals whenever you need. 

If you did still want a balance and stability component while working on that lateral crunch, but that didn’t require strain on the shoulders, maybe you include a standing oblique knee tuck where you stay balanced on one side. 

Or maybe you wanted more of the rotational element to target your obliques and glutes unilaterally but can’t get down on the ground so you include a cable hip rotation. 

The point is, when modifying, you aren’t as much concerned with the exact exercise as the GOAL for the movement.

And whenever possible, you keep the exercise as close as possible to train that exact movement, build the mind-body connection and build up. 

But when that isn’t possible, you simply stay focused on the goal for including the move so you can see the same benefits!

There is always a way to find a movement variation to match our needs and goals. 

That’s why I love this amazing plank with oblique knee tuck when you want to work your glutes and obliques even more. 

And the rotational movement and lateral flexion are a great way to target your core in multiple planes of motion.

But if you can’t get down on the ground to enjoy this amazing plank move, give these non-floor core moves a try.

–> Non Floor Core Moves