The Best Bodyweight Exercise (Everyone Hates)

The Best Bodyweight Exercise (Everyone Hates)

Unpopular opinion…

I think Burpees are underrated.

You may be like, “WHAAAAT!? I see burpees in everything. They’re overdone!”

And while I agree they can be overused, misused and simply put in a workout just to make it harder…

I also think they aren’t given their due credit for being more than just a hard move, but an amazing full-body cardio move to improve your mind-body connection and functional fitness.

Burpees are an exercise that too often don’t get enough respect for being a move that has to be EARNED, but that can, and should, also be done in some form at EVERY age.

Yup…EVERY age…

That’s why in this video I want to explain WHY burpees can be so valuable to do even as we get older, but also why this move can be such a challenge and how we can break it down and modify it to fit our needs and goals!

And if you’re right now shaking your head saying, “NOPE! Burpees aren’t for me!”

I’d urge you to hear me out on WHY they can be so beneficial and then check out the modifications I share!

So…how and why are burpees so beneficial to include?

I’ll be the first to admit…I don’t like burpees.

They stink.

They’re hard.

They’re uncomfortable. 

They never seem to get easier…especially if we do them correctly with intention and focus.

And because they are a very advanced move, I’m very careful with how I program them into progressions for clients.

They are a complicated, full-body, explosive movement.

They challenge your mind-body connection, requiring you to perform multiple joint actions and engage muscle groups down your entire body efficiently in sequence to move quickly and powerfully.

Lose tension in one area and your burpee looks like the worm. Your push up becomes a belly flop. 

And not only do they require a strong mind-body connection and great full body strength and stability, they also require more MOBILITY than we realize.

To be able to jump your feet fully in close enough to your hands to jump up at the top, requires more hip and even ankle mobility than we recognize! 

But what makes them a hard and complicated movement we need to often regress to progress and truly EARN, is also what makes them a valuable exercise that I want every client to build up to as much as possible.

Breaking down the burpee to build up this movement will help you improve your ability to recruit muscles correctly quickly.

It will help you be able to engage muscles throughout your body in sequence to perform functional everyday activities that have us squatting and reaching and bracing all at once.

It will teach you to brace and stabilize while still reacting quickly.

And it will help you maintain the mobility to get down and up easily off the ground. 

While you may never do the exact burpee movement in every day life, it can really help us build functional strength through the fact we ask our body to do so many things as once and quickly.

That ability to engage things to stabilize and power movement FAST is what helps us react in everyday life to stay injury free and functionally fit.

It helps us react quickly to catch that glass when it gets knocked off the table.

To avoid slipping and falling when we trip on the curb.

It’s all about that mind-body connection.

And burpees are exceptional at helping us build that.

They are also a great move to improve our conditioning, especially when we are short on time. Working so many areas at once with this fast paced movement is going to get your blood pumping. And even just intervals of 20 seconds of work can be killer!

And while this may sound weird…

They even help us become more comfortable being uncomfortable which is truly invaluable to growth in life and success.

This ability to be comfortable being uncomfortable helps us conquer new challenges, which builds confidence. And the more confident we become, the more we will embrace learning and growth and rock those results as we get older!

Now if you’re starting to be sold on burpees and considering adding them in, you need to make sure you’ve truly EARNED the full variation.

And just because you can “do” a burpee, doesn’t mean that full variation is right for you…YET.

If your burpees look sloppy, like you’re a fish kind of flopping out of the water on dry land, it’s time to check your ego and regress. 

Build that core stability. Build that strength.

Build that mobility.

Regress to progress!

Get everything truly working together efficiently so you aren’t just working harder with this move, but actually seeing amazing full-body strength and conditioning gains from it!

So…How Can We Break Down And Modify The Burpee?

I want to break down some key modifications for this move based on some reasons why the burpee is so challenging….

Starting with the fact that it requires more mobility than we recognize.

Challenge #1: I don’t have the mobility to easily get down into the plank and stand back up.

I love using a bench or low box for clients starting out who may not yet have the mobility to easily step or jump back into a high plank and stand back up.

If you notice when you do burpees that you don’t put your hands flat on the ground or you can’t jump your feet in close enough to your hands to easily shift your weight back and stand up, using a bench or box will help. 

The incline helps create more “space” so you can more easily jump or step your feet into your hands.

This modification can also be key if you struggle with challenge #2…

Challenge #2: You don’t have the core stability or upper body strength.

The incline can also help reduce the resistance or load on your upper body and core as you move into that plank position and perform the push up.

Because the burpee shouldn’t be a belly flop onto the ground.

There should be a jump or step back into plank then a lower into a push up before you press back up and stand up.

By using an incline you modify the push up and plank, which can help you slow build that core and upper body strength.

As you build up, you can lower the incline slowly toward the ground, increasing the resistance and load on your upper body and core! 

And even starting out, if you don’t have a proper incline to use, try taking out the push up even and just focus on that nice plank position to start. Or even consider a knee push up variation. 

But focus not only on moving quickly but also proper form with each component of the move.

I mention this because SPEED and moving quickly with exercises has to be earned!

Which brings me to Challenge #3: Not having the neuromuscular efficiency aka the speed or power.

We can move faster while performing a movement correctly because we’ve built up that mind-body connection.

And that takes time.

To start, you may need to step with the burpee over jumping. 

Or you may need to slow things down.

I know often we don’t want to do that with the burpee because we are using it as a cardio move.

This is why modifying it to allow ourselves to move quickly and get our blood pumping is key.

BUT always modifying may also be why you feel “stuck,” unable to progress to a harder variation.

Sometimes we also need to progress and slow things down.

Then as we master that new movement pattern, we can slowly speed things up!

So consider including both burpees slightly broken down into components as you build up, removing the push up or only doing a half burpee without the jump up while also taking time to do longer intervals of conditioning work where you can slow things down to focus on the full movement! 

Now the final challenge I want to address and help you work around is…

Challenge #4: Modifying around aches and pains.

I’m going to tell you right now, the burpee may not be right for you in the starting phases of rehab.

But your goal should ALWAYS be to build back and retrain whatever movement patterns and exercises you can.

The key is to find ways to reduce mobility or strength demands whenever possible in that rebuilding phase.

If you have a wrist injury, that may mean using a bench to reduce the load on your upper body.

It may mean slowing down to place your hands on dumbbells instead to keep a neutral wrist position. 

It may even mean using an incline to modify into a forearm plank as you step back. 

But you want to find ways to embrace the components of an exercise you can train while avoiding overload.

Same can be said for knee or hip injuries. 

Maybe you remove all jumping and instead step back. Or you even use sliders to reduce impact more. 

Maybe you use the incline to give yourself space so you don’t need as much hip or ankle mobility to step back up and stand up.

Or maybe you even do a bulldog variation to target those quads more while putting less stress on your core. 

Again it is about considering what you need to eliminate, but what you can still do in a move to use as much as possible!

While the burpee may not be right for you at your current fitness level or phase of rehab…

While it may not be right for you YET…

I think too often we just demonize moves or write them off over thinking…

“How can I regress to progress?”

“How can I build back?”

We don’t break moves down, slow down the speed and RETRAIN movement and recruitment patterns to function optimally…

We just AVOID.

And this doesn’t help us stay functionally fit till our final day on this planet.

It honestly puts us at greater risk for injury in everyday life!

The more we can retrain and the less we have to FEAR movements, the stronger and more independent we will be till our final day on this earth!

So if you’ve been just hating on burpees, avoiding them thinking they’re hard and pointless…

Think again!

Find ways to include this amazing move in your workout routine using my tips to modify around your challenges and see your strength and conditioning improve dramatically when you’ve earned this killer exercise!

Ready for some fun workouts that will challenge you no matter your fitness level?

Take your training to the next level with my Dynamic Strength Program.

–> LEARN MORE

18 Underrated Core Exercises

18 Underrated 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

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

How To Do The Pelvic Tilt Exercise (And SHOULD You?)

How To Do The Pelvic Tilt Exercise (And SHOULD You?)

The pelvic tilt…

How can you use this amazing move and progress this exercise to build a stronger core?

And why has this move received some hate in recent years?

Let’s break down the pelvic tilt progression and when and how to use it!

This exercise is a great way to learn to brace your abs and protect your lower back during core work

If you’ve ever felt your lower back or hips during crunches or leg lowers, Leg Raises you want to master this movement.

It will even help you better engage your glutes during moves like the glute bridge or other activation exercises. And it is a great way to target that lower portion of the rectus abdominis even more aka work those lower abs!

To learn the basic pelvic tilt engagement…

Lie on your back on the ground and take a deep inhale.

As you exhale, tuck your hips up toward your ribs, focusing on pulling each side of your pelvis in toward each other and up toward your ribs.

You want to focus on engaging those abs through that exhale as you tuck. You will feel the space between your lower back and the ground go away.

You should also feel your glute max engage with the tuck.

Hold here for a 3-5 count then relax.

Learning this engagement is key.

It helps you learn to control that spinal flexion as you progress to leg lower exercises and even progress your planks.

And if you’ve ever had lower back pain and feeling your back during glute bridges, hip thrusters or other glute activation movements, using the pelvic tilt can help you better engage your glutes during these moves without your lower back taking over!

Now, before I go over the full progression and how to master that double leg lower exercise we see in so many workout routines…

I want to touch on why people are against using the pelvic tilt exercise.

And it relates back to bracing during lifting and even the ability to maintain a neutral spine.

During lifting exercises, such as the squat and deadlift, you do not want that posterior pelvic tilt. This can lead to overload of your lower back.

And daily excessive posterior pelvic tilt posture can have a negative impact just like excessive anterior pelvic tilt can.

But this doesn’t mean the move is bad.

It just means you have to understand WHY and WHEN to use it.

Improper implementation of any exercise, using a move we haven’t earned even, can lead to issues.

While you may focus on that forceful exhale like you’re being punched in the gut to brace during heavy lifts, you do want to know how to engage through that posterior pelvic tilt to better use those intrinsic core stabilizers and even activate your glutes during prehab work and those floor core moves.

Our spines are MEANT to flex and posterior pelvic tilt is an action we want to know how to control using our abs while disengaging our hip flexors and back.

This is why you want to focus on building up through the posterior pelvic tilt progression instead of just jumping into those double leg lowers you can’t control.

So how can you progress the pelvic tilt and what are three of my favorite moves using it that aren’t part of this progression?

To progress the posterior pelvic tilt, you will want to start with a march Single Leg March from this basic position. From here you can progress to a double knee tuck. 

Then you can go to a single straight leg lower Single Leg Lower before a full double leg lower.

You only want to progress though as you can truly control the move.

If you start to feel your lower back lifting or your hip flexors are doing all of the work, stop and reset or regress the move.

While the leg raises and lowers are going to involve your hip flexors since they are movement at the hip, you want to feel your abs bracing the movement.

To help yourself check your engagement through this progression, place a towel under your back and hold the other end in your hand. 

You can then give it a slight tug to see if it stays pinned as you progress. This helps you double check you’re maintaining that tilt.

And make sure you don’t hold your breath. You want to exhale to help you brace as you lower a leg down or both down.

Once you’ve gone through this progression, you are never above those foundational variations but you may find you start to include other leg lower variations like flutters or criss crosses or even that full hollow body hold I love to call the banana!

Three other uses of the pelvic tilt I love are…

The dolphin plank, the hanging pelvic tilt and the glute bridge.

Dolphin Plank: 

The dolphin plank is a great variation to add movement to your basic forearm front plank and will help you learn to engage your abs to power spinal flexion but also avoid unwanted spinal extension.

You will use the posterior pelvic tilt as you round up in the plank and then you will fight the urge to extend your lower back as you allow your hips to sink toward the ground.

This is a killer anti-extension plank option. And you can modify it by holding a plange plank or by doing what I like to call the vomiting cat from your hands and knees. 

This is NOT that cat cow stretch.

The reason I call it the vomiting cat is you want to round up and draw your abs in as if coughing up a hairball. That hollowing out of your stomach is what really engages your abs.

Hanging Pelvic Tilt:

The hanging pelvic tilt is a great way to advance the pelvic tilt and really learn to control hanging ab exercises like knees to elbows.

Too often with knees to elbows and even leg raises, we let our hip flexors take over or really start to swing and lose control.

By first learning to do the hanging pelvic tilt, we can learn to start that engagement with our abs!

Really focus on pulling down on that bar as you tuck your pelvis toward your ribs!

Glute Bridge: 

I want to mention the glute bridge as well because of the impact that the posterior pelvic tilt can have on our glutes.

That pelvic tilt can help us better activate our glute max which is key if we are struggling with feeling our lower back or even our hamstrings take over during our glute work.

So if you even feel your lower back when trying to do weight glute bridges or hip thrusters, make sure you aren’t arching but instead starting the move with this tilt.

This helps you also focus more on true hip extension.

Too often with bridging we lift up higher and don’t realize we are actually getting the extra range of motion from our backs, not by actually fully extending our hips.

When you start with the pelvic tilt, you help yourself focus just on true hip extension using your glutes!

And learning to use the pelvic tilt during moves like this is especially a win win if you’re rebuilding post-partum. 

Bonus Tips:

I did also want to include just a few extra tips, especially if you are using this move to rebuild after lower back injury or pregnancy…

If you are rebuilding your core strength after having a baby, make sure you roll onto your side before lying on your back over just lying back.

And make sure you only progress the pelvic tilt as you are able to control your abs and avoid them doming out.

You may also find it easier to engage your ab and even your pelvic floor by also engaging your adductors.

If you’re struggling with that brace, consider squeezing a ball or block between your knees.

This squeeze can really help you stay focused on that tension. 

And do not hold your breath!

Use the pelvic tilt exercise to better brace your abs and build a strong core!

How to do AB WHEEL Rollouts the Right Way (3 Tips!)

How to do AB WHEEL Rollouts the Right Way (3 Tips!)

Want to work on that six pack and build a strong core? 

Then you need to include Ab Extensions or the Ab Wheel Roll Out exercise in your workout routine. 

Now if you’re thinking, “I don’t have an ab wheel, byeeee, I’ll share some great variations to use this move without that tool! Even one that requires no equipment at all!”

But first, this move is more advanced than we give it credit for. 

And all too often people include this move in hopes of targeting their abs only to end up with lower back aches and pains. 

That’s why in this video, I’ll show you how to correct these 3 common form mistakes and truly use this amazing move to target your abs while avoiding lower back aches and pains.

And bonus, I’ll share some great variations to include if you don’t have an ab wheel. 

Hey guys, it’s Cori from Redefining Strength where we help you train intentionally to get the best results as fast as possible!

When we include moves like the Ab Wheel Roll Out or Ab Extension, we want to make sure we fully benefit from this exercise.

If we don’t feel our abs working and only feel our lower backs, not only are we not building stronger abs but we are overloading our lower back which can ultimately result in injury. 

It’s important to make sure you aren’t making any form mistakes regardless of the tools you use to implement the Ab Extension into your routine.

But before we dive into the common form mistakes and how to fix them, let’s talk about why this exercise is so amazing and important to include in your routine. 

When performing the ab extension, you’ll reach your arms out overhead and move into an extended plank position off your knees. 

This extended position engages your abs as they work to prevent unwanted extension of your lower back.

However, this position can also lead to lower back overload if your anti-extension strength isn’t developed enough so it’s essential to build up that strength. 

The extended plank position is an effective way to target your rectus abdominis or lower abs while engaging your lats, pecs, and triceps in a pull-over movement. 

This is a great exercise that works on your core and upper body at the same time.

However there are common mistakes that can hinder your ability to engage your abs correctly. 

So, what are these mistakes and how can you avoid them?

The first mistake we make when doing the Ab Extension exercise is allowing our lower backs to arch.

This exercise is designed to strengthen your abs by preventing lower back extension.

If your lower back ends up arching, your abs aren’t working as effectively as they should. 

In other words, the move is doing the opposite of what you want it to do.

To fix this issue, focus on setting up with a posterior pelvic tilt and maintaining it throughout the movement.

When setting up, concentrate on tucking your hips under and up slightly towards your ribs. 

You should feel your lower back rounding as you tuck your ribs slightly down towards your pelvis. 

This movement engages not only your abs, but also your glute max.

Once you’re in the posterior pelvic tilt position, reach out overhead. 

You want to roll out only as far as you can while maintaining the posterior pelvic tilt.

This may mean starting with a shorter range of motion than you’re used to, but don’t let your ego get in the way. 

As you stay in control and maintain the tilt throughout the extension and pull back in, you can gradually increase the range of motion. 

However, don’t be afraid to reduce the range of motion if you need to in order to maintain proper core control while you build strength.

The second mistake people often make when doing the Ab Extension exercise is sitting their butt back first. 

This tends to happen because they don’t have the strength to pull back in and protect their back.

However, this ultimately takes the emphasis off of your abs and even upper body and instead places it on flexing and extending more at the knees and hips. 

While this may help avoid feeling it in your lower back, it isn’t benefiting your abs.

To fix this mistake, it’s important to focus on engaging your glutes with the posterior pelvic tilt as you set up. 

You can give that extra glute squeeze as you begin to roll the wheel back in from the fully extended position. 

That extra focus on the glute engagement as you pull to roll back in will help you avoid sitting back up and even better help you brace your core to protect your back.

It’s also key with this you focus on initiating that movement back in with your upper body instead of your lower body.

And just like with learning to engage using the posterior pelvic tilt, it may be helpful to limit the range of motion to start, even placing a wall in front of you to help you control the range of motion you can work through.

The third mistake that people often make when doing the Ab Extension exercise is not engaging their lats. 

Many people aren’t focused on what’s actually moving the wheel and instead mimic the movement without concentrating on the muscles that should be powering it. 

While the abs work to stabilize and prevent extension of the spine, it’s important not to forget about the lats that power the movement.

The Ab Extension exercise is essentially a plank with a pull-over, and just like the pull-over, you should feel your lats, triceps, and even pecs working. 

To ensure that you move as one unit after fully extending out to come back up into the plank position, focus on pushing down into the ground and pulling back on the wheel with your lats. 

This lat engagement creates tension through your thoracolumbar fascia into your glutes to support your core and helps activate your abs to avoid extension as you come back up.

If you want to execute this move like a pro, extending all the way out and coming back up in one fluid movement, focus on reaching through your lats to pull yourself back up.

If you’re struggling to focus on your lats engaging, consider doing a single-arm variation to start with sliders. This allows you to reach out on each side independently and then focus on your lat pulling your hand back under your shoulder.

While there are already a few ways to modify the Ab Extension exercise, such as limiting the range of motion or doing a single-arm variation, there are other tools you can use if you don’t have an ab wheel or power wheel.

Three tools that can be used are sliders (or towels), a stability ball, or a suspension trainer. 

Using different tools not only adds variety to your workout but can also create instability or resistance in a new way.

Sliders are great for learning how to create tension down into the ground as you power that pull back. 

They can also help you learn to better activate your lats with less instability side to side or movement from the wheel.

Additionally, you can easily do a single-arm variation with sliders. 

Stability balls can add more instability to the exercise and even allow you to progress into a full plank position off of your forearms. 

This variation is helpful for those with wrist issues. 

Suspension trainers are another great option, allowing you to modify the exercise by shortening the straps so you aren’t as close to the ground while adding more instability to the move because each strap wants to move on its own. 

Ultimately, every tool can help tweak moves to fit your needs and goals, allowing you to implement this amazing extended plank variation without having a wheel.

Bonus Tip:

If you don’t have any of the tools mentioned and still want to experience the benefits of the extended plank position, there’s one bonus option you can try a long lever plank.

Although this variation removes some of the upper body strength demands of the ab wheel variation, it’s still an effective way to engage your lats while working your abs to avoid spinal extension and even engage your quads more.

To perform the long lever plank, start in a high plank or even one from your forearms, then simply walk your feet back to extend out before walking back in.

While extending out, focus on pulling with your lats and avoid letting your hips sag. 

This variation is a great option if you don’t have any of the tools mentioned earlier or if you’re looking to switch up your workout routine.

It’s important to remember that there’s always a way to modify moves to fit our needs and goals. Rather than just mimicking a movement pattern, we should focus on what we truly feel working to benefit from the exercise.

Being intentional with our training is key, and the quality of our movements can help us see better results faster.

If you’re looking to achieve that defined six-pack diet is key so make sure to check out this video with a full day of eating to help you lose fat.

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