Challenge Your Abs With Some New Planks!

The Plank: Continue Getting Stronger

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Core muscles form the central link between your upper and lower body. A strong core is important for almost everything you do. Strengthening core muscles is key to improving performance in almost any sport by extending your range of motion to lift, bend, turn and reach. 

The benefits of improved core strength and stability include:

  • Greater strength and flexibility for doing everyday tasks
  • Added power for athletic activities

  • Less pain and stiffness

  • Slimmer waistline and better defined ab muscles

  • Decreased risk of injury to the spine, shoulder girdle and associated joints

  • improved balance and motor skills


The Plank: Core Strength and Stability

The plank is a simple, but effective exercise that helps build stability and strength throughout the entire body.

No matter what you're training for or your ability level, planks are a fantastic exercise to incorporate into your training programme. However the standard plank only gets you so far. After a few months performing the same plank exercise, your fitness gains will plateau and you may see less progress. So maybe it's time to try more difficult variations of the exercise to continue getting stronger.

So what muscles does the plank train?

  • Rectus Abdominus (your six-pack!)
  • Internal and external obliques (the part of your abs on the side of your torso)
  • Transverse Abdominus (the deepest part of your abs that support your spine)
  • Hips 
  • Back
  • Glutes
  • Shoulders, arms and wrists


You don't need any special clothes, equipment or location ... you can plank anywhere with a few minutes a day.


If you are ready to move on from the standard plank, here are six variations of the plank exercise to try


Keep the movements controlled by engaging abdominals working on pelvic and scapular stability throughout each move



Side plank twist


Plank with alternative single leg raise



Plank with alternative arm Rotation



Plank with knee touch



Plank with alternative arm reach