Advanced Plank Variations, Challenging Your Core for every Fitness Level
Apr 24, 2023
Forearm Plank with Leg Lift:
Start in a forearm plank position, then lift one leg off the ground and hold for a few seconds before lowering it back down. Alternate legs for 30 seconds to 1 minute. This variation not only strengthens your core but also engages your glutes and hamstrings.
Weighted Plank:
Place a weight plate or sandbag on your back while holding a basic plank position. This variation adds extra resistance, making your core work even harder to maintain stability. Start with a lighter weight and gradually increase as you become stronger.
Plank with T-Stand:
Begin in a basic plank position, then rotate your body to one side and lift your top arm towards the ceiling, creating a T-shape with your body. Hold for 30 seconds to 1 minute, then switch sides. This variation targets your obliques, shoulders, and back muscles in addition to your core.
Plank with Knee-to-Elbow:
In a basic plank position, bring one knee towards the opposite elbow, then switch sides. This variation targets your obliques, hip flexors, and shoulders, making it a challenging and effective exercise for building core strength and stability.
One-Arm, One-Leg Plank:
Start in a basic plank position, then lift one arm and the opposite leg off the ground, hold for a few seconds, then switch sides. This variation challenges your balance and stability while targeting your core, shoulders, and glutes.
Remember, it's important to have a strong core for overall fitness and to help prevent injury. These advanced plank variations are challenging but effective exercises that will help you take your core training to the next level, regardless of your fitness level. Incorporate them into your routine for a stronger and more stable core.