BY EBENEZER SAMUEL, CSCS
I have a rule for my clients: Once they can hold a 60-second plank, we move on.The plank is a great starter core exercise, but we’re ready to upgrade.
Here’s the thing: Your core muscles are capable of more than the basic plank demands. By evolving the plank, you create a more visually impressive core – and build all-around stability and longevity, too.
Your first step: Dominating the plank. This means holding for a minute while doing three things: Squeezing your glutes, flexing your abs (aka, not arching your back), and keeping your hips and shoulders level. This teaches abs, obliques, and back extensors to brace, bulletproofing your spine for life.
Daily life demands more. You must stabilize your spine while moving with various loads, like grocery bags and boxes. You can do this easily by grabbing a SMRTFT adjustable dumbbell and mastering these plank variations, supercharging your longterm resilience – while building the six-pack musculature guys often chase.
Consider tacking these plank variations onto the end of every workout you do. Choose one move and work for 40 seconds on, 20 off for 2 to 3 sets on each side. It’ll take at most, 6 minutes, but your core will thank you.
BACK-FORWARD DRAG PLANK
A key function of your abs is something called anti-extension: Essentially, your core is built to prevent you from over-arching your back. The basic plank gives you light exposure to this. But can you reach a dumbbell far forward without arching your back? This drag variation challenges that.
ROLLING PLANK THREAD THE NEEDLE
Rotation and anti-rotation are uniquely critical ab functions, and you train them both here, owning the plank while forcing your torso to twist deeply. The unique structure of the SMRTFT dumbbell works exceptionally well here too. The round section lets you roll easily, and the flat section gives you a natural stopping point on every rep.
DYNAMIC DROP PLANK
Real life also brings unpredictable challenges. You’ll test these with this drop plank, which requires a bench or chair for support. Your trick on every rep: Slightly release your grip on the dumbbell so it starts to fall; then catch it. When you catch it, your abs will work overtime to kep you stable.