The Plank Exercise for a Solid Core

Have you gotten any results from the endless crunches you've been doing over the years?

It's about time we put an end to this madness. Performing crunches is ineffective and actually very risky as outlined by new research. There is a better way. There is an exercise that works your entire core and minimizes the stress placed on your spinal column. The plank exercise is the solution to your problems. Planks are incredible. The plank is an very good isometric exercise that targets your complete core (not just the abdominals) and we all know the importance of having a strong core.

To execute a good plank, follow these steps: 1) Start lying face-down on a matt (or the grass), 2) Get on your toes and elbows keeping your back flat and completely aligned from head to toe, 3) With your body aligned, squeeze your abdominals and keep them tight as you aim to hold the position for as long as you can.

That's all! Pretty simple right!? Try it out and let me know how it went.

The first time you do the plank exercise will be unveiling as you'll quickly discover your (lack of) abdominal strength. Practice and consistent utilization of the exercise is key. The more you practice, the longer you'll be able to hold the plank and the more developed your core strength will become.

Some Cool Plank Variations

The Modified Plank
This is a great plank variation for beginners who are struggling with holding the plank position for more than 15-20 seconds. Instead of balancing on your toes and elbows, you'll drop down and balance on your knees and elbows. This makes the exercise less challenging but is a great starting point. After you can hold a modified plank for 1 min, you can move back up to a normal plank.

The Side Plank
This variation of the plank is great because it puts focus on the obliques (the sides of your core). To properly perform this variation, you need to turn to one side and balance yourself on your lower foot and lower elbow. Ensure that the entire body is properly aligned. Do the same thing on both sides to target both sides.

A more extensive list of plank variations can be found at this post.

The plank is the most effective and safe exercise for developing a rigid core. Begin slow and use the variations as you go along to challenge your core in different ways.