What are planks?
Planks are one of the most effective exercises for strengthening your midsection, as they target all of your major core muscles: the transverse abdominis, rectus abdominis, external obliques and internal obliques. Yet despite the popularity of various 10-minute plank challenges, planking is actually one of the most dreaded core exercises, according to many fitness experts.
No worries if planks aren’t your thing! Try these other body-weight exercises to strengthen your core. A strong core isn’t just about looks—it’s crucial for overall health!
Your core muscles are vital for spine, pelvis, and rib cage movement. Strengthening them boosts balance, eases daily tasks like tying shoes, and reduces injury risk.
Unlock success with the power of your breath
Before starting core exercises, focus on your breathing. Engage your deep core by breathing from your diaphragm and avoid holding your breath. Exhale through pursed lips during the toughest part of each exercise to activate your core muscles.
To master diaphragmatic breathing, try this simple exercise: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your rib cage, just below your chest. Take slow breaths in through your nose, feeling your ribs expand against your hands. Then, exhale slowly through your mouth, as if you’re blowing up a balloon. Practice this to enhance your breathing technique and engage your core effectively.
Boost your core strength without planks with these enjoyable exercises!
Do these exercises for core strength if you can’t stomach doing planks
Get ready to level up your core strength without planking! Try the bicycle crunch, bird dog, and dead bug exercises. Beginners should aim for three sessions per week, with two sets of 12 repetitions each.
- Bicycle crunch
Like the plank, the bicycle crunch targets all your core muscles. Start by lying on your back with your feet on the floor and hands behind your head. Engage your core, lift your knees to a 90-degree angle, and begin a bicycle pedaling motion. Rotate your torso to bring one knee towards the opposite elbow, then switch sides. Keep the movement slow and controlled for maximum effectiveness.
“I love this exercise,” says Heet Mavani. “It’s great for rotation, working those obliques. Whether you’re into sports like golf or just moving around in the kitchen, it’s super beneficial.”
Tap your feet on the ground between twists to make the bicycle crunch easier. For an extra challenge, keep your feet in the air.
- Bird dog
The bird dog exercise, possibly named after hunting dogs’ pointing stance, targets key muscles in your back, abs, shoulders, and legs. Strengthening these muscles helps stabilize your pelvis and lower back, making everyday movements like running, getting up, and lifting heavy objects easier and safer. Essentially, they keep us from tipping forward and losing balance.
To do the bird dog, start on all fours with your hands under your shoulders and knees under your hips. Extend one arm and the opposite leg out straight until they’re parallel to the floor. Then, switch sides.
“This move is a staple in Pilates,” says Shuruk. “Keep your wrists under your shoulders and knees under your hips. Aim for a straight line from fingers to toes.”For an added challenge, hold a light dumbbell in the extended hand. To ease into it, start by extending just one leg.
- Dead bug
The dead bug exercise engages your entire core. Begin by lying on your back with your arms pointing towards the ceiling and legs raised at a 90-degree angle. Lower one arm and the opposite leg until they’re just above the floor, then return to the starting position. Repeat on the other side.
“I recommend the dead bug to nearly all my clients,” says Heet Mavani. “It’s straightforward, letting you really concentrate on engaging your core properly. Many folks try exercises that are too advanced, leading to compensation and improper core activation.”
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