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.
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:
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.
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.
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.
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.
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
Here are some plank alternatives that will challenge and engage your core muscles in new and exciting ways:
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:
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:
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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:
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:
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:
Read More: Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level
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:
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.
How to perform the exercise:
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:
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:
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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:
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.
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!