Blog Fitness 10 Plank Alternatives For When You Want To Switch Up Your Core Workout

10 Plank Alternatives For When You Want To Switch Up Your Core Workout

A strong, stable core is the foundation of a healthy, fit body. It comprises numerous muscles, including the rectus abdominis (commonly known as the “abs”), the transverse abdominis, and the obliques. Abs get all the glory, but a well-rounded core workout should include exercises that target the surrounding muscle groups as well. One of the most popular go-to exercises for targeting these crucial muscles is the plank (2). And while there’s no denying the effectiveness of planks, relying solely on this single exercise can lead to boredom, repetitive movements, and even discomfort for some due to form-related issues. Therefore, we’ve compiled a list of ten exhilarating plank alternatives that will not only challenge and engage your core but also work the various muscles within this essential muscle group. With clear instructions on how to perform each exercise and an explanation of its effectiveness, you’ll be well on your way to a more diverse, dynamic, and enjoyable core workout routine.

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Who Needs A Substitute For Planks?

Asking, “What is a good substitute for planks?” isn’t always about evading the plank — sometimes it’s about adding variety to the routine. 

There are many benefits to acquire, and the following people stand to gain from finding alternatives to traditional exercise:

1. Beginners

Those who are new to core workouts may find planks challenging or uncomfortable due to their lack of strength or improper form. Plank alternatives can help ease them into core training, gradually building up the necessary strength and stability.

2. Individuals With Injuries Or Physical Limitations

Some people may have conditions, such as wrist or shoulder pain, that prevent them from properly executing a plank. Alternatives can provide a safer way to work the core muscles without exacerbating existing issues.

3. Those Experiencing Boredom Or Plateauing

Relying solely on planks can lead to boredom or diminished results over time (1). Incorporating different exercises can reinvigorate your workout routine, keeping it fresh, engaging, and more effective in the long run.

4. Advanced Fitness Enthusiasts

For those who have mastered the plank and are seeking a more challenging workout, plank alternatives can provide a new level of difficulty and target different muscle groups within the core.

5. Individuals With Specific Goals

Depending on one’s personal fitness goals, some may prefer exercises that focus on certain areas of the core or provide additional benefits, such as improved balance or flexibility.

Read More: The Beginner’s Wall Plank Guide For Toned Abs

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plank alternative

What To Do Instead Of Planks: 10 Alternatives

Here are some plank alternatives that will challenge and engage your core muscles in new and exciting ways:

1. Dead Bug

Other than planks, the Dead Bug is an excellent core exercise that targets the rectus abdominis, transverse abdominis, and obliques. It is particularly well-suited for beginners aiming to build core strength without putting undue stress on the lower back. The Dead Bug can be easily incorporated into any core workout routine or performed as a warm-up exercise.

How to perform the exercise:

  1. Lie flat on your back on a comfortable surface, such as a yoga mat, with your arms extended towards the ceiling, and your knees bent at a 90-degree angle directly above your hips.
  2. Engage your core by pressing your lower back into the floor, ensuring there is no gap between your back and the ground. This is your starting position.
  3. Slowly lower your right arm and left leg simultaneously while maintaining the bend in your left knee. Keep your core engaged and your lower back pressed to the floor throughout the movement, and inhale as you lower your limbs.
  4. Exhale as you raise your right arm and left leg back to the starting position. Repeat the movement with your left arm and right leg. Continue alternating sides for the desired number of repetitions.

2. Russian Twist

The Russian Twist is a dynamic core exercise that primarily targets the obliques but also engages the rectus abdominis and transversus abdominis. 

It is suitable for individuals with intermediate core strength who want to improve their rotational power and overall stability. The  Russian Twist can be incorporated into any core or full-body workout routine.

How to perform the exercise:

  1. Sit on the floor with your knees bent and feet flat on the ground. Hold a weight, such as a medicine ball or dumbbell, with both hands in front of your chest.
  2. Lean back slightly to engage your core, keeping your back straight and chest lifted. Lift your feet off the ground, crossing your ankles if it’s more comfortable.
  3. With the weight held close to your chest, rotate your torso to the right, bringing the weight towards your right hip. Ensure your core remains tight and engaged throughout the movement.
  4. Rotate your torso to the left, bringing the weight towards your left hip. Continue alternating sides for the desired number of repetitions, maintaining proper form and controlled movements.
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3. Bird Dog

The Bird Dog is a low-impact core exercise that targets the rectus abdominis, transverse abdominis, and lower back muscles. 

It is ideal for individuals of all fitness levels, particularly those looking to improve balance and coordination. The Bird Dog can be included in any core or full-body workout routine or performed as part of a warm-up or cool-down session.

How to perform the exercise:

  1. Begin on your hands and knees on a comfortable surface, such as a yoga mat, with your hands directly below your shoulders and your knees below your hips.
  2. Engage your core and maintain a neutral spine. This is your starting position.
  3. Slowly extend your right arm forward while simultaneously extending your left leg straight back, keeping both parallel to the floor. Keep your core engaged and hips square to the ground during the movement. Hold the extended position for 2-3 seconds.
  4. Return your right arm and left leg to the starting position and repeat the movement with your left arm and right leg. Continue alternating sides for the desired number of repetitions while maintaining proper form and steady breathing.

4. Reverse Crunch

The Reverse Crunch is a highly effective core exercise and plank alternative that primarily targets the lower rectus abdominis, as well as the transverse abdominis and obliques. 

It is suitable for individuals with beginner to intermediate core strength and who are looking to focus on their lower abs. The Reverse Crunch can be easily integrated into any core workout routine.

How to perform the exercise:

  1. Lie flat on your back on a comfortable surface, such as a yoga mat, with your arms resting by your sides and palms facing down.
  2. Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel to the floor. Engage your core to press your lower back into the ground.
  3. While keeping your core engaged, exhale and lift your hips off the floor by curling your knees towards your chest in a controlled motion.
  4. Inhale and slowly lower your hips back to the starting position without letting your feet touch the ground. Repeat the movement for the desired number of repetitions while maintaining proper form.
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plank alternative

5. Side Plank With Leg Lift

The Side Plank with Leg Lift is a challenging core exercise that targets the obliques, transverse abdominis, glutes, and hip abductors. 

This advanced exercise is perfect for those who target increasing their core strength, balance, and stability. The Side Plank with Leg Lift can be incorporated into any core-focused or full-body workout routine.

How to perform the exercise:

  1. Begin in a side plank position, with your right forearm on the ground, your elbow below your shoulder, and your left hand on your hip. Stack your left foot on top of your right foot, forming a straight line from head to heels.
  2. Engage your core and maintain a stable side plank position. This is your starting position.
  3. Slowly lift your left leg as high as you comfortably can while maintaining proper form and keeping your core engaged.
  4. Lower your left leg back to the starting position in a controlled manner. Repeat the movement for the desired number of repetitions before switching to the other side.

Read More: Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level

6. Superman

The Superman is an effective, low-impact core exercise that targets the lower back muscles, specifically the erector spinae, as well as the glutes and hamstrings. 

It is suitable for individuals of all fitness levels, particularly those looking to strengthen their lower back and improve posture. The Superman can be included in any core or full-body workout routine, or performed as part of a warm-up or cool-down session.

How to perform the exercise:

  1. Lie face down on a comfortable surface, such as a yoga mat, with your arms extended overhead and legs straight behind you.
  2. Engage your core and keep your neck in a neutral position. This is your starting position.
  3. Simultaneously lift your arms, chest, and legs off the ground as high as comfortably possible, squeezing your glutes and lower back muscles during the movement.
  4. Hold the raised position for 2-3 seconds before slowly lowering your arms, chest, and legs back to the starting position. Repeat the movement for the desired number of repetitions while maintaining proper form and steady breathing.

7. Bicycle Crunch

The Bicycle Crunch is an effective core exercise that targets the rectus abdominis, transverse abdominis, and both the internal and external obliques. 

It is suitable for individuals with beginner to intermediate core strength, looking to improve their rotational power and overall core stability. The Bicycle Crunch can be easily incorporated into any core workout routine.

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How to perform the exercise:

  1. Lie flat on your back on a comfortable surface, such as a yoga mat, with your hands placed lightly behind your head and elbows flared out. Lift your knees so they form a 90-degree angle with your hips.
  2. Engage your core and lift your head, neck, and shoulders off the ground. This is your starting position.
  3. Bring your right knee towards your chest while simultaneously rotating your torso and bringing your left elbow towards your right knee.
  4. Switch sides by extending your right leg and bringing your left knee toward your chest, while rotating your torso and bringing your right elbow towards your left knee. Continue alternating sides in a controlled motion for the desired number of repetitions while maintaining proper form.

plank alternative

8. Seated Leg Lifts

Seated Leg Lifts primarily target the lower rectus abdominis, hip flexors, and quadriceps. 

This exercise is suitable for individuals with beginner to intermediate core strength and aims to focus on their lower abs and hip flexors. The Seated Leg Lifts can be included in any core or full-body workout routine.

How to perform the exercise:

  1. Sit on a comfortable surface, such as a yoga mat, with your legs extended in front of you and your hands resting on the floor slightly behind your hips for support.
  2. Lean back slightly and engage your core, keeping your back straight and chest lifted. This is your starting position.
  3. Slowly lift your right leg as high as you comfortably can while maintaining proper form and keeping your core engaged.
  4. Lower your right leg back to the starting position in a controlled manner, then repeat the movement with your left leg. Continue alternating legs for the desired number of repetitions while maintaining proper form and steady breathing.

9. Boat Pose

The Boat Pose is a challenging isometric core exercise that targets the rectus abdominis, transverse abdominis, and hip flexors. 

It is ideal for individuals with intermediate to advanced core strength with the goal to improve their balance and stability. The Boat Pose can be incorporated into any core or full-body workout routine, or performed as part of a yoga or Pilates practice.

How to perform this plank alternative:

  1. Sit on a comfortable surface, such as a yoga mat, with your knees bent and feet flat on the ground. Place your hands on the backs of your thighs or by your sides for support.
  2. Lean back slightly, engage your core, and lift your feet off the ground, bringing your shins parallel to the floor. Maintain a straight back and lifted chest throughout the exercise.
  3. Extend your arms straight out in front of you, parallel to the floor, or keep them on the backs of your thighs for additional support. This is your Boat Pose.
  4. Hold the pose for the desired amount of time, focusing on maintaining proper form and steady breathing. Release the pose and return to the starting position when finished.
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10. Mountain Climbers

Mountain Climbers is a dynamic, full-body exercise that targets the rectus abdominis, transverse abdominis, obliques, and several other muscle groups. 

This exercise is perfect for individuals with intermediate to advanced core strength who want to incorporate cardio and core training simultaneously. The Mountain Climbers can be included in any core or full-body workout routine, or as part of a high-intensity interval training (HIIT) session.

How to perform the exercise:

  1. Begin in a high plank position with your hands placed slightly wider than shoulder-width apart and directly below your shoulders, feet hip-width apart, and your body forming a straight line from head to heels.
  2. Engage your core and maintain a neutral spine. This is your starting position.
  3. Bring your right knee towards your chest in a controlled motion while maintaining proper form and keeping your core engaged.
  4. Quickly switch legs by extending your right leg back to the starting position and bringing your left knee towards your chest. Continue alternating legs at a moderate to fast pace for the desired number of repetitions or time duration while maintaining proper form and steady breathing.

The Bottom Line 

While planks are a highly effective core exercise, incorporating a variety of plank alternatives into your workout routine can help target different muscle groups, increase overall core strength, and keep your workouts engaging and enjoyable. 

By trying out these ten plank alternatives, you can cater to your individual needs, preferences, and fitness levels, ensuring a more diverse and dynamic approach to core training. Remember to maintain proper form, focus on steady breathing, and always listen to your body when incorporating new exercises into your fitness regimen.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. A Subject-Tailored Variability-Based Platform for Overcoming the Plateau Effect in Sports Training: A Narrative Review (2022, nih.gov)
  2. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report (2021, nih.gov)
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