Plank Variations 1 – Strong Core | Jurassic Climbing Academy

Plank Variations 1 – Great To Get Your Core Strong!

Once you have the Basic Plank mastered it’s time to move onto the more intense Plank Variations 1. Watch the video and read the article, then train these plank variations with good form for a strong core!

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Side Plank:

The side plank focuses more on the obliques, whilst also working your abs and shoulders. This exercise demands balance but this is something the will improve over time.

To perform the side plank:

Lie down on the floor on your side with your legs stacked.

With your forearm and elbow, lift your body up keeping a straight line from head to toe, making sure your core is engaged and your legs stay stacked.

Ensure your hips don’t drop throughout the movement. If you are struggling to maintain the position squeeze your glutes to help.

Side Plank Leg Lift:

Once you’re happy with the side plank and you have found your balance, try moving on to the side plank with one leg elevated.

To perform the side plank with one leg lift:

Get yourself into the original side plank position either on your elbow and forearm or fully extended onto your hand. When you are ready lift your leg up into the air around hip height. This will require you to engage your core and your glutes and will require good balance.

One Leg Lift:

If you have mastered the plank and want to make it that little bit harder, you can do so by reducing the points of contact on the floor. Simply by lifting one leg off the floor or even one arm you will challenge your body more and increase the difficulty of the exercise.

To perform the one leg lift plank:

Start off in a regular plank position either on your forearms or hands. When you are ready, lift one foot up behind you until it’s in line with your hips. There shouldn’t be any other change in your plank position.

One Arm One Leg Plank:

To increase the difficulty even more once you have done the one legged or one arm plank you can reduce your points of contact to two. This will really start to work your whole body and particularly your core.

To perform the one arm one leg plank you need to be in your normal plank position. When you are ready, lift one leg up in line with your hips and at the same time lift the alternative side arm up in front of you fully extended in line with your shoulders. Remember to keep a straight line from head to toe at all times and maintain a neutral head position.

All these plank variations are great whatever stage you are at. They will work your entire body and will certainly help you to build a stronger core. Once you have mastered these there are even further progressions that will keep you working even harder. Remember if you are performing any of the variations on one side or one leg you must ensure that you do the other side too.

You have watched our video and read our article, why not Book Some Coaching