I HATE PLANKS (and why you should too!)

Do that as an alternative of planks –
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I hate planks. No, not as a result of they’re a nasty train in your abs however as a result of they’re too straightforward of an train in your abs and most of the people make them a staple of their ab workouts. Similar to the rest, if you wish to see good outcomes it’s a must to be keen to place within the laborious work to see them. Doing sub maximal ab exercises that don’t problem you sufficient (like a plank carried out for greater than 1-2 minutes) are in the end making your core weaker and never serving to you in your quest to etch in that ripped six pack.

On this video, I present you a lot extra variations of a typical plank that can enable you far more than the traditional plank train. Right here you will note the best way to get a lot wanted hip strengthening in addition to a extra functionally rugged core able to dealing with the extra widespread actual world stresses thrown its method than when you had carried out nothing however static planks alone.

The important thing to creating this ab staple higher is to make it tougher. As I stated, when you can maintain a typical plank or facet plank for a minute or longer then that you must significantly think about an improve to the problem of the motion. The facet plank is a superb place to start out since you possibly can work in your all vital lateral trunk and pillar energy whereas nonetheless hitting the important thing parts of efficient ab coaching like anti-rotation and stability.

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The thread the needle variation is one the place you might be transferring your high main on a backside that doesn’t transfer a lot. The benefit right here is that that you must stabilize from under whereas the highest is far more cell. With the abs squarely within the center and being requested to manage the additional rotation, you might be getting extra from the train than with static holding planks.

Past which you could flip this train into a strong hip strengthener as properly. By entering into the facet plank place and lifting your decrease leg you might be immediately making a excessive demand on the energy of the hip adductors the highest leg. The alternative is true when you carry your high leg. The abductors on the surface of the hip are known as on to be sturdy sufficient to carry your hips off the bottom throughout all the motion.

Lastly, shoulder stability is enormously improved by doing this variations of the usual plank as that you must dynamically management your physique in opposition to gravity whereas approximating the shoulder joint for stability. That is exceptionally true when you’ve got a torn labrum and have to work extra on bettering the steadiness of your shoulder joint.

For extra exercises and workouts in your core and abs that don’t simply depend on sub maximal ab exercises just like the plank, head to and get the 90 day ATHLEAN-X Coaching System. See how coaching like an athlete can result in your finest and quickest positive aspects ever.

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  1. I have zero strength to do those side ones in this video. How do I build up to gain the strength? Absolute beginner with back pain. can't lift the hips at all.

  2. Thanks, I've never had trouble with planks and was always confused (I think I'm 'lucky' my body is just built for the standard one with my shortness). This video explains a lot. I went to PT for an IT/quad lateralis injury as well, and I wish I had known to ask for some of these harder/more efficient exercises.

  3. Most ppl can't do 30 seconds. If you can do 2+ minutes that doesn't make planks bad…that just means you need to increase the difficult of the planks

  4. That's me! The 1% it helps! I had such imbalance in the core on both sides, front and back, as well as left and right, and my ab workout was always leaning towards one side and bad form, but plank helped getting some muscles in the lower abdomen and sides to be able to perform some basic exercises. And the upper body was also imbalanced so that doing pushups was more of a laughing matter than effective balanced exercise in my case. And doing them was difficult to begin with.

  5. You need to take all levels into account if you're going to make a blanket statement like this. Planks are excellent for the core, and variations of the plank can be amazing for the abs. What you're doing is basically such a variation.

  6. I find it dangerous because what if you break your wrists, or fore arms, toes and most of all your back? It's very hard to balance and strains the back. I guess I'm scared because I don't know who are rightful and suitable for this type of exercise and what are the good options if planking is not suitable for certain people. I hope you would enlighten me.

  7. Rotation makes my low back pop and then hurts like a mf for 3 weeks. Mri showed sublux and no disc damage.
    Solution: chiro rotates me right leg over left. Pop pop pop. Goes away in a few days. Wtf

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