Club Benefits
I'm always hunting for abs exercises that get my core trembling, but they need to actually produce results over time, not just a burn at the time. For that reason, I started introducing the three-legged plank and tiger curl exercise combination to my abs workouts, and I don't regret it for a second.
This move, as the name suggests, combines a three-legged plank (challenging enough on its own) with a tiger curl, which involves drawing the knee under the body toward the nose. You'll work one side at a time, testing anti-rotation, balance, stability and strength.
If you're intrigued to try it as well, I show you how to do the plank variation below, plus the benefits and some key tips for melting that midsection. Read on for more.
What is the three-legged plank to tiger curl exercise?
When exercising my core muscles, I try to focus less on the abs and more on the deeper stabilizer muscles that support the spine and pelvis, like the transverse abdominis (a belt of muscle around the abdomen), internal obliques, and pelvic floor muscles. That's because these are the muscles that support safe and stable movement and protect you from force, impact and injury.
There are a few go-to exercises for working my deep abdominal muscles, but this move doesn't just target your abs or core muscles as a whole; it also strengthens your hips, lower back, shoulders and arms, and stretches your back in the curl position, if performed properly.
If you’re a complete beginner, returning to exercise following an injury, or you’re pregnant or postpartum, check in with a qualified professional before trying anything new.
- Start in a high plank position, with your wrists stacked directly underneath your shoulders, your core engaged and your back straight
- Squeeze your core, bracing your abdominal muscles as if you were to be punched in the stomach
- Raise your right leg away from the mat to hip height, keeping your hips square to your mat and aligned with your shoulders. Your hips shouldn't turn out, drop, or shoot up to the ceiling
- Press through your hands to lift your upper back and separate your shoulder blades, then draw your right knee beneath the body toward your nose
- Moving slowly and with control, pause, then return to three-legged plank
- Complete 8-10 reps on one side, then switch. Aim for 2-3 sets.
It's incredibly easy to strain your lower back during the three-legged plank because you have less support from your lower body and rely heavily on your core and hips to keep you stable.
Try to avoid arching your lower back; zip your stomach in, press through your hands and consider lowering your leg slightly if needed. Engage as many muscles as you can, too, not just your core, as this creates a more robust foundation to move from.
To help keep your core engaged, exhale as you perform the tiger curl and inhale as you return to the three-legged plank.
What are the benefits?
The slow, controlled curling motion of this move works the abs hard; the three-legged position emphasizes the lower abs and hips, and the plank itself, along with the curl, will hit your upper body, including your arms, upper back and shoulders. Naturally, while it isn't a leg exercise, the plank, especially the three-legged plank, also works your legs, including your quads and hamstrings.
There is some weight-bearing on the wrists, so if you find this difficult, take extra rest or consider elevating your hands using dumbbells or blocks.
Try to curl the spine instead of just drawing your knee to your wrists. This will give you enough space to bring your knee under your body and toward your nose in an arcing motion. The slower you perform this move, the more you'll feel it.
Why I love this core exercise so much
I am fussy when it comes to programming ab workouts for clients, and the same goes for my own time spent on the mat. Where possible, I prioritize three things as a trainer:
- Time under tension: How long the muscles stay contracted for, in short. Three-legged plank tiger curls keep your whole body under tension through all phases of the reps
- Bang for buck: Compound exercises are multi-joint, multi-muscle moves like this one, whereas isolation exercises typically focus on a single muscle group
- Progression: Moves that offer progression will keep your muscles challenged as you get stronger over time. I wouldn't progress exercises until the rep ranges or sets feel too easy. The last few reps should always feel like a push. This abs exercise can be developed by adding reps, slowing things down further (tempo training), or adding load in the form of a resistance band, ankle weights, or a weight vest.
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