Welcome to Modify This Move, a series that will provide you with all the information you need to modify a common exercise to suit your needs, your body, and your mood. Each tale explains a fundamental fitness action in detail before offering a variety of variations based on your current level of fitness or energy, any current or past ailments, or the muscles you wish to focus on the most. So leave your ego at the door and make sure every workout is appropriate for where you are right now.
A minute-long plank can feel like an hour to anyone who has attempted to hold one. However, the brief discomfort involved makes perfect sense: Despite the exercise’s straightforward appearance, a high plank works not only your entire core but also your entire body. According to the Cleveland Clinic , the high plank exercise works your glutes, hamstrings, and lower back muscles in addition to the rectus abdominis, obliques, and transverse abdominis.
However, just because planks can be taxing doesn’t mean they should only be used by trained athletes. In reality, performing high planks regularly will help you develop the core stability required to simply stand up straight, support your spine during common motions (like as bending over to pick up your dog or a kettlebell off the floor), and prevent injuries, particularly back discomfort. Translation: Everyone, regardless of fitness level or stage of movement development, can benefit from planks.
While a high plank is typically thought of as the standard form of the exercise, according to Phyllicia Bonanno , an SWEAT yoga instructor, there are countless ways to alter the movement pattern using plank variations. You should feel comfortable changing the plank to fit your current needs, depending on how you’re feeling physically and psychologically on any given day.
To be even more explicit, choosing a plank variation that is a little less strenuous is not a sign of weakness; rather, it shows that you are aware of your body’s needs and how to best meet them. Additionally, switching from the original exercise to a plank variation can help you reap the rewards of a high plank without feeling overly strenuous, unsatisfied, or uncomfortable. This is especially true if you’re just getting back into a regular fitness routine or you have wrist or shoulder pain.
Are you prepared to try the exercise to strengthen your core? Once you’ve mastered the high plank, refer to the instructions below to see how to alter it up with one of the six plank variations Bonanno presented, which are suitable for people of various fitness levels and skills.
How to High Plunge A. Place yourself in a tabletop posture on the floor with your feet hip-width apart, your knees bent and stacked under your hips, and your hands directly under your shoulders.
B. Raise both knees off the ground and straighten your legs to get into a high plank position on your palms while contracting your core and squeezing your glutes together. Actively push off the ground, keeping your body in a straight line from your head to your heels.
6 PLANNING CHANGES mastered the typical high plank’s shape? Although the foundation motion should generally be a mainstay in your workouts, there are many various plank variations available if you need something different on certain days. There is a plank modification that will be effective for you and your body, regardless of whether the standard high plank feels a little too difficult or you want to make it even more difficult.
Here, you’ll find plank variants that scale the exercise up or down, such as plank variations for wrist and shoulder pain, plank variations to enhance your balance, and plank variations to build shoulder strength to help you stay injury-free. Whatever alternative you select, pay attention to your body’s signals and don’t be afraid to attempt a different activity if something doesn’t feel right.
SIDE PLANK IS A PLANK VARIATION TO LEVEL UP This plank version tests your balance and activates your obliques because you only keep one foot and one arm on the ground, according to Bonanno. In addition, “you’re tapping into your core even more than in a high plank,” she continues, “and you’ll feel even more of your arm power straining to hold you up in the pose.”
A. Lie on your right side with your right hand on the floor next to your right shoulder, both of your legs extended to the left, and your feet stacked.
B. Activate your core, lift your hips and knees off the ground with your right hand and feet, and raise your left arm toward the ceiling at the same time. Keep your head and feet in a straight line as you look toward your left hand.
ELEVATED PLANK: A PLANK VARIATION TO SCALE DOWN This plank variation might help you reduce the strain on your upper body. According to Bonanno, resting your hands on a chair or bench lessens the strain on your shoulders and wrists by taking some of the weight off of them. She advises that if you get the motion down pat, you may advance your elevated plank by utilizing anything closer to the floor (like a stool), and then you can try a high plank. She continues, “The closer you get to the earth, the more weight your body is contributing.
A. On a bench or chair, spread your hands shoulder-width apart.
B. Take a single step backwards at a time to elevate yourself into a plank position with your feet hip-width apart and your weight on your toes. Maintain a straight line from the top of your head to your heels while actively pushing away from the chair or bench. Squeeze your glutes together.
WRIST PAIN PLANK VARIATION: FOREARM PLANK For anyone with wrist pain, Bonanno advises giving this plank variation a try. She explains that the forearm plank transfers all of the pressure from your wrists to your forearms. Your wrists are completely free of any pain or pressure.
A. Place yourself in a tabletop posture on the floor with your feet hip-width apart, your knees bent and stacked under your hips, and your hands directly under your shoulders. Keeping your elbows in line with your shoulders, lower one forearm at a time to the ground. Put your palms firmly on the ground or make soft fists.
B. Squeeze your glutes together and engage your core as you lift both knees off the ground and straighten your legs into a forearm plank position. Actively push off the ground, keeping your body in a straight line from your head to your heels.
ANOTHER TYPE OF PLANK FOR SHOULDER PAIN IS A WIDE-STANCE PLANK According to Bonanno, merely expanding your stance in the plank position might work wonders if you’re experiencing shoulder soreness or discomfort. She continues, “It adds more stability and balance so you’re not utilizing your arms and shoulders as much to balance in the plank.”
A. Place yourself in a tabletop posture on the floor with your feet hip-width apart, your knees bent and stacked under your hips, and your hands directly under your shoulders.
B. Raise both knees off the ground and straighten your legs to get into a high plank position on your palms while contracting your core and squeezing your glutes together. At a time, extend one foot from the mat’s edge. Actively push off the ground, keeping your body in a straight line from your head to your heels.
FLOATING PLANK: PLANK VARIATION TO IMPROVE BALANCE According to Bonanno, this advanced plank variation requires you to lift (and maintain) one arm and the opposing leg off the ground, which forces you to use your core to stay upright and balanced. She continues, “It enables you to concentrate on your stability and how your body is behaving.” To maximize the effect of the exercise, she advises keeping your hips square to the floor.
C. Lift the left leg to hip height while maintaining core stability. Next, lift the right arm to shoulder height or until it is parallel to the floor.
REVERSE PLANK AS A PLANK VARIATION TO STRENGTHEN SHOULDERS According to Bonanno, this plank variation stimulates the same muscles as a high plank that has been turned on its side, including your core and glutes. Having saying that, this workout will present a significant test to your shoulders. She continues, “Since you’re drawing your arms back and also using your strength to keep you up, it helps with shoulder mobility and strength.”
A. Take a seat with your feet together, legs spread out in front of you, and toes pointing upward. Look ahead while placing hands on the ground behind the butt with fingers facing the torso.
B. Focus on your core, lift your hips toward the ceiling while keeping your knees together and pointing your toes toward the wall in front of you. Continue raising your chest higher while looking up at the ceiling. Keep your body’s alignment from head to heels.
Artist and photographer Jenna Brillhart Phyllicia Bonanno, a fitness professional and model Makeup and hair: Tee Chavez Clothing: Aerie
