3 planks for strong core muscles

Why you should try them

Many core exercises are based on flexion and extension of the core: lifts of the core on the press, various twists and turns. There is nothing wrong with these exercises, they increase the mobility and strength of the muscles.

However, isometric loads - movements in which you put an effort to maintain a static position - pump not only muscle strength, but also core stability, which has a positive effect on performance in sports.

It is necessary for many team sports: football, hockey, rugby. When you catch up with your opponent at full speed and he suddenly turns in the other direction, you need to instantly overcome the momentum that carries you forward in order to turn where your opponent ran, and this requires strong core muscles.

Of course, this does not mean that you should completely abandon the flexion and rotation of the back. Isometry is just one of many tools for body development. Just know that rigidity and stability are sometimes preferable to mobility.

We will show you several variations of the plank that will test your balance, strength, and ability to breathe properly. By exercising in this way, you will learn to better transfer forces through your core muscles, which will increase your athletic performance.

Plank push-ups

Stand at close range.
Slowly lower yourself into a push-up.
Quickly exit the push-up and extend your right arm forward.
Hold the bar as long as possible, trying to maintain the correct position and not lose the rigidity of the body.
When you feel that you can no longer hold the correct position, lower your hand and repeat from the beginning, but this time raise your left hand.
The wider the stance, the easier the exercise.

Plank alphabet

In this exercise, you are actually leaning on only one hand, while keeping the body rigid and stable, and moving the other hand at different speeds.

Stand upright, place your right hand on a sliding surface, such as a piece of cloth.
Trying to maintain the correct position, "draw" the letters of the alphabet from A to Z with your right hand.
Do not hold your breath, do not relax the abdominal muscles and buttocks, so that your plank does not "sag".
When you have finished drawing the alphabet with your right hand, place the sliding surface under your left and do the same.

"Archer" in the bar

You will need an expander for this exercise.

Hook the expander onto a stationary object just off the floor.
Stand in support lying at a distance of two steps from a stationary object and take an expander in your hand.
Extend your hand with the expander forward to release the tension.
Bend your arm and pull your elbow to your waist, hold it for a few seconds, and then extend your arm forward again.
Perform 5-10 rows and switch hands.
During exercise, the muscles of the core remain stiff and tense, breathing is even.
The wider you put your legs, the easier it will be to maintain balance.

Add these exercises to your workouts. They have a mild effect on the body, do not overload the joints, allow you to effectively work out the core muscles and improve your performance.