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 required makes perfect sense since, despite the move’s straightforward appearance, a high plank engages 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.
HIGH PLANK A: HOW TO DO IT. Start on the floor in a tabletop position with your feet hip-width apart, your knees bent and stacked under your hips, and your hands directly beneath your shoulders.
B. Squeezing your glutes together and tightening your core, raise both knees off the floor and straighten your legs to get into a high plank position on your palms. Actively push off the ground, keeping your body in a straight line from your head to your heels.
6 PLANK VARIATIONS Got the shape of the conventional high plank down pat? 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.
A PLANK VARIATION TO LEVEL UP: THE SIDE PLANK According to Bonanno, this plank variation tests your balance and works your obliques by having only one foot and one arm on the ground. 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. Lay on your right side with both legs extended out to the left side and your feet stacked. Your right hand should be on the floor next to your right shoulder.
B. Lift your hips and knees off the ground while simultaneously elevating your left arm toward the sky. To do this, engage your core. Keep your head and feet in a straight line as you look toward your left hand.
ELEVATED PLANK: A PLANK VARIATION TO SCALE DOWN When you want to lessen the strain on your upper body, consider this plank variation. 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, place both hands shoulder-width apart.
B. To get into an elevated plank position with your feet hip-width apart and your weight on your toes, take one step back at a time. 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 According to Bonanno, anyone experiencing wrist pain should give 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. Start on the floor in a tabletop position with your feet hip-width apart, your knees bent and stacked under your hips, and your hands directly beneath 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. In order to get into a forearm plank posture, lift both knees off the floor, straighten your legs, squeeze your glutes together, and engage your core. Actively push off the ground, keeping your body in a straight line from your head to your heels.
WIDE-STANCE PLANK: A PLANK VARIATION FOR SHOULDER PAIN According to Bonanno, merely expanding your stance in a plank posture can work wonders for people who are experiencing shoulder pain 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. Start on the floor in a tabletop position with your feet hip-width apart, your knees bent and stacked under your hips, and your hands directly beneath your shoulders.
B. Squeezing your glutes together and tightening your core, raise both knees off the floor and straighten your legs to get into a high plank position on your palms. 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.
ADVANCED PLANK VARIATION TO IMPROVE BALANCE: FLOATING PLANK According to Bonanno, this advanced plank variation requires you to lift (and keep) 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: A PLANK VARIATION TO STRENGTHEN SHOULDERS Since this plank variation is essentially a high plank turned upside down, it engages all the same muscles, including the glutes and core, according to Bonanno. 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. Sit with your feet together, your toes pointing upward, and your legs out in front of you. Look ahead while placing hands on the ground behind the butt with fingers facing the torso.
B. Engage your core, lift your hips toward the ceiling while keeping your legs 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.
Model and fitness expert: Phyllicia Bonanno Photography and art by Jenna Brillhart Hair and makeup by Tee Chavez Clothing by Aerie
