BY EBENEZER SAMUEL, CSCS
The basic plank gets a bad rap in training circles. It’s viewed as a beginner move, and it’s often a move that’s butchered in certain gyms, with plenty of workout newcomers either lifting their butts sky high or arching their backs, or finding ways to just not use their abs.
But mastering the plank has plenty of upside – especially since it’s an exercise that you can level up as you grow in the gym. I rarely do standard planks, but often, I’ll grab a light dumbbell and take on variations that challenge my core in unique, real-world ways. Once you can hold a strong plank for 90 seconds, instead of trying to set a world record (which won’t train your abs), test out these variations. Think of doing each for 30-45 seconds. Do 2-3 sets of each.
NORTH-SOUTH PLANK
One of my all-time favorite plank variations. As you extend the dumbbell, you’re challenging a core function called anti-extension, essentially forcing your abs to contract hard so you don’t arch your back. Over-arching your back, by the way, can be a mechanism for back pain so mastering this move can help you stop back pain before it starts.
PLANK DRAG
This move emphasizes anti-extension: Can you keep your hips square as the rest of your body is moving? Doing so requires glute strength, and also teaches your obliques to work overtime, too. A bonus: You’ll get underrated strength work for your rhomboids, the muscles between your shoulder blades.
PLANK ROW HOLD
I fell in love with this early in my training journey, largely because of how, when I did this right, I could feel my obliques firing up. Your goal when you do this is to keep your hips and shoulders fully square to the ground. You’ll get a solid lat and forearm pump from this too. Hold for as long as possible on each side.
WEIGHTED SIDE PLANK
The classic side plank is a fine start, but you’ll challenge your shoulder musculature more with this variation. Make sure you don’t let your hips sag toward the ground: Continue to push up as hard as possible and push the weight toward the ceiling. Squeeze your glutes, too. Don’t expect to get 30 seconds here; aim for 15-20 seconds per side.
