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5 Plank Variations I ALWAYS Use

by Cori Lefkowith | Jun 26, 2017 | Blog, Bodyweight, Core, Exercises, Functional Fitness

There are so many great plank variations out there. And of course I like mixing things up and using a variety to challenge my body, and my mind, in different ways.

BUT I also have my go-to options. Plank moves I like to include way more often not only in my own workouts, but in my clients.

These moves are my favorites because they are functional moves that cover everything I think a core training program needs to get results.

They work the core from every angle.
They work the core in every plane of motion (sagittal, frontal and transverse).
They work everything between your shoulders and your knees aka all of the muscles of your core.
They work not only your abs but also your glutes.
They build shoulder stability.
They are compound moves that even get your blood pumping a bit to help you burn more calories.
They can be easily modified or advanced for any level.
They are a combination of unilateral and bilateral moves.
They force you to learn to engage your core as you balance, twist, turn, bend and even extend!
They even work on improving your mobility and strengthening through that full range of motion!

So what are these 5 Plank Variations I always use!?

Plank with Reach Back and Out
Side Plank Hip Dips
Body Saw
Plank with Rotational Reach
Inchworm Plank

Learn more about each move below!

(If you’re ready to skip to the good stuff and get some workouts using these plank variations, you’ll want to check out my 28-Day Core Burner Program!)

Plank with Reach Back and Out:

This plank in particular is one of my favorites.

Why?

Because it works on shoulder stability, glute activation, hip extension and core anti-rotational strength.

To do the Plank with Reach Back and Out, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. For this move, you will want your feet wider to create a more stable base. Beginners can do this move from their knees.

Then from the Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. Then reach back forward and out toward the wall in front of you, dropping your hips back into a nice plank position.

Do not drop your hips too low and feel your low back engage. Keep your core tight to protect your low back as you come back into that nice plank position. Reach back and across with the same hand until all reps are complete on that side.

Side Plank Hip Dips:

So why is the Side Plank with Hip Dips one of my favorites? A. It’s a frontal plane movement. B. It’s a great move to work obliques AND your glute medius (aka a butt muscle) which is an important hip stabilizer.

To do the Side Plank Hip Dips, set up in a side plank from your forearm with your elbow right under your shoulder. Do not let your elbow get way out beyond your shoulder or you will place more strain on your shoulder. By keeping the elbow “stacked” under the shoulder, you allow your back and lat to help support your weight.

You can then either stack your feet and lift up onto the side of your bottom foot or you can place the top foot in front on the ground and lift up onto the sides of both feet. Unstacking your feet will make it a bit easier to balance. Beginners may need to place their bottom knee down on the ground.

Keeping your body in a straight line and your chest open and not rotated toward the ground, drop your hips down toward the ground and then lift them back up into the Side Plank.

Repeat making sure your body doesn’t collapse forward and your chest doesn’t rotate toward the ground. Your top hand can be raised toward the ceiling or on your hip.

Body Saw:

I love this more advanced plank. It shows that to advance the plank you don’t always have to hold for longer or add in weights.

And for a functionally strong core, you want to have core strength and stability even when stretched out. This plank variation will help you learn to brace your abs even as you extend to help you protect your low back. Plus the movement really gets the blood pumping a bit!

To do the Body Saw, set up in a Plank position from your forearms and toes with your feet close together. Your forearms should be right under your shoulders and your body should be in a nice straight line from your head to your heels.

Then begin to walk your feet backward, taking small steps. Keep your body in a nice straight line and don’t let your hips sag toward the ground. Lengthen through your triceps and lats as you walk back. Walk back as far as you can while keeping your core engaged.

Then walk your feet back forward until you are back in the Forearm Front Plank. Do not let your butt go up in the air as you walk your feet back in.

Repeat, walking your feet back out. Only walk out as far as you can without your low back engaging. If your low back feels this move, don’t walk out as far. Start with only a few steps.

Plank with Rotational Reach:

This is another great plank to build shoulder stability, but this one instead works on rotational strength. I love this plank variation because it works the entire core and you’ll even really feel it working the muscles around your rib cage!

To do the Plank with Rotational Reach, set up in the high plank position on your hands and knees (beginner) or toes (advanced). Set your feet wider apart to create a more stable base. Then reach one hand under your armpit and toward the far wall beyond your side. You aren’t just reaching under your armpit to pat yourself on the back. You want to really reach toward the wall.

As you reach, make sure your hips stay down. Then pivot open, rotating into a Side Plank as you reach your hand up toward the ceiling. You will reach the hand that reached under your armpit up toward the ceiling, keeping your hips up as you move into a Side Plank. Pivot onto the sides of your feet as you reach or try to open up as much as you can on your knees. Beginners can even move to their feet if they can to do a more intermediate variation.

Then reach the hand back down and under your armpit, rotating your hips back down toward the ground and into the Front Plank position. Repeat. Complete all reps on one side before switching and reaching the other way. Do not let your butt go up in the air or your hips sag toward the ground as you reach.

Inchworm Plank:

I love this plank because it is the opposite of the Body Saw and requires a lot of core strength to get your feet in closer to your head so that you can get your butt up higher. It also really works on your mobility to be able to walk in further. Plus, the walking in and jumping out will get your blood pumping and heart beating!

To do the Inchworm Plank, set up in a forearm plank from your toes with your elbows under your shoulders and your body in a nice straight line down to your heels.

Begin to walk your feet in toward your head, keeping your legs straight as you take very small steps forward. Your butt should go up in the air as you walk your feet in to pike up. Walk in as far as you mobility allows. Then jump both feet back out (beginners may walk back out instead).

Do not let your hips sag toward the ground as you return to the forearm plank. Then repeat walking back in before jumping back out.

Ready to build core strength using these Planks and even other fun core moves?

Ready to learn why just holding a plank for LONGER isn’t the answer?

Ready to get rid of that low back pain and get a stronger, killer-looking core?

–> Then learn more about my 28-Day Core Burner Program HERE! <–

Strengthen Your Core With Standing Core Exercises – 20 Standing Core Exercises

by Cori Lefkowith | Apr 30, 2016 | Blog, Core, Exercises

Working your core doesn’t have to mean getting down on the ground and doing planks, crunches or sit ups.

There are actually a number of great core-intensive exercises you can do standing. And these Standing Core Exercises can be a great way to work your core in every plane of motion and get in a great full-body workout.

They are some of the best ways to work your core because they work your core in a compound movement instead of simply isolating your abs. That means you can burn more calories in less time and you also strengthen your core in a functional way that helps you lift more and move better in everyday life.

If you are looking to add some variety to your workouts and challenge your core in a new way, try these 20 Standing Core Exercises.

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Why You Should Do Crunches and Sit Ups – 20 Ab Exercises

by Cori Lefkowith | Dec 2, 2015 | Blog, Bodyweight, Core, Exercises

TheCrunches and Sit Ups have gotten a bad rap in the last few years. They are said to be worthless and even put you at risk for injury.

And when designing many of my workouts, I often even opt for other “core moves” over Crunches and Sit Ups because they give you more”bang for your buck,” aka they work more, and bigger, muscle groups all at once to not only strengthen your entire core, but also burn more calories.

HOWEVER, there is a time and a place for Crunches and Sit Ups.

They really aren’t dangerous when you do them correctly and integrate them into your workout routine correctly.

And while they won’t give you six-pack abs, especially if your diet isn’t on point, they do have value when used correctly.

Plus, they sometimes are just freaking fun! There is just something about the ab and core burn that is produced by Crunches and Sit Ups that makes you feel good. (And sometimes working out should simply make you feel good!)

So here’s why you should do Crunches and Sit Ups and when you should include them. Plus 20 fun Crunches and Sit Up Variations!

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10 Isometric Core Exercises To Improve Your Core Stability and Strength

by Cori Lefkowith | Mar 30, 2015 | Blog, Bodyweight, Core, Exercises

Isometric Exercises are moves where you hold in a position under tension. And often when we think of “core” isometric moves, we think of Planks. And while Planks are great isometric core moves, they aren’t the only great Isometric Core Exercises.

These 10 Isometric Core Exercises are a great way to build your core stability and strength so that your core works properly during heavy lifts. All of these moves also work your entire core – they work everything from your shoulders to your knees not just your abs.

Because these moves improve your core stability, they can help you not only get a stronger, more toned middle, but they can also help you prevent and alleviate injury.

All of these moves are great for everyone from the beginner to the advanced lifter just pick the variation right for you. Also, to get the most out of these moves, you have to make sure to hold with proper form.

Isometric Core Moves are the perfect chance to build your mind-body connection and focus on the correct muscles engaging and working. By building your mind-body connection, you will teach your body to recruit the correct muscles quickly when you do other lifts, helping you to not only lift more but also lift properly to prevent injury.

Because you are holding in an uncomfortable position, these moves will also help you build mental toughness and learn to become comfortable being uncomfortable, which is essential for achieving results.

If your form breaks down, rest and reset. Do not simply hold these moves to hold for longer. Make sure the correct muscles are engaging when you hold even if it means you can’t hold as long.

Check out these 10 Isometric Core Exercises to work and strengthen your entire core.

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15 Plank Variations

by Cori Lefkowith | Mar 9, 2015 | Blog, Bodyweight, Core, Exercises

Planks are a must-do core move. And while you should always include the Basic Planks in your workouts, it can be fun to add some variety in every once in awhile.

All of these Plank Variations will continue to build your core strength and stability and help you prevent and alleviate low back and hip pain.

Unlike the Basic Planks, though, most of these aren’t isometric holds. Many of these Plank Variations involve movements that emphasis one area of your core, such as your shoulders, glutes, abs, obliques or quads.

Check out these 15 Plank Variations to include in your Core Training Program.