Planks are a fantastic core exercise for nearly everyone. They work our deepest abdominal muscles like the transverse abdominis, they can be modified or progressed easily depending on your fitness level, and they don’t require any additional equipment besides a yoga mat.
The downside is that planks can be both boring and intimidating. As a certified personal trainer, I find that many of my clients dread doing them (and usually skip them when exercising on their own). While I’ll admit that planks aren’t exactly the most stimulating exercise you can do, omitting core stability work can have dire consequences for your entire body.
How to do the four core stability exercises
If you have the means, I recommend meeting with a certified personal trainer for a session or two. They can provide guidance on form and give you any necessary modifications.
You’ll need a yoga mat, a moderately-heavy resistance band, and a moderately-heavy dumbbell or kettlebell for these exercises. (Check out the best resistance bands and best adjustable dumbbells for working out at home here).
For the bird dogs and Pallof press, aim to complete 12-15 reps on each side. For side planks, hold the position for 15-30 seconds. For the suitcase carry, complete 20-30 steps in each direction.
1. Bird dogs
- Come to all fours on the mat.
- Pull your belly button towards your spine and keep your back straight.
- Lift your right arm and your left leg.
- Hold for a few seconds.
- Lower your right arm and left leg back to the starting position.
- Continue for 12-15 reps, then repeat on the other side.
2. Side planks
- Lie on your right side.
- Place your right elbow underneath your right shoulder and elongate your legs.
- Squeeze your abdominals and keep your spine in a neutral position.
- Lift your hips off of the mat.
- Hold in this position for 15-30 seconds.
- Repeat on the other side.
3. Pallof press
- Loop a moderately-heavy resistance band around an anchor point, like a stair railing.
- Hold the band and step away from the anchor point until the band is taut.
- Align the right side of your torso with the anchor point.
- Engage your core muscles and keep your spine neutral.
- Hold the band at your rib cage and elongate your arms.
- Bend your elbows and bring the band back towards your rib cage.
- Continue for 12-15 repetitions.
- Repeat facing the other direction.
4. Suitcase carry
- Stand tall with your feet hip width apart and a moderately-heavy weight to your right.
- Bend your knees and pick up the weight with your right hand.
- Stand tall and engage your abdominals.
- Begin walking forward, keeping your spine neutral and core engaged.
- Once you’ve completed 20-30 steps, turn around and walk in the other direction.
- Repeat holding the weight in your left hand.
Benefits of these core stability exercises
These moves train the deepest muscles of your core — the transverse abdominis, internal obliques, diaphragm and pelvic floor — to stabilize your body.
All of these moves are considered “anti-rotational,” which means that your abdominals must resist against a force that tries to move or twist your body to one side. As you perform the exercises, you’ll feel as if you have to fight against the weight of the band, the kettlebell or dumbbell, or just gravity. This strengthens your core muscles, training them to support your entire body when you walk, run, lift weights, climb stairs, or perform everyday movements.
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