Functional Training: How to Train Your Core with Plank Variations
Are you ready to challenge your core? This article will introduce some simple variations of plank supports to enhance your core training. Most people are familiar with plank supports, which is a classic training method that also exercises your shoulders and hip joints. However, traditional plank exercises may be too easy for long-term exercisers. Plank support variations are relatively simple but also increase the difficulty. Once you master these training methods, you can train a more stable core.
How to advance plank support
There are many ways to change plank supports, but I personally recommend the following method because it follows the two core principles of training—specialization (targeted) and increasing the load progressively.
When it comes to plank supports, specialization is a very important principle. We can easily find videos online where people challenge plank supports for 10 minutes, but is that actually useful? Can we effectively transform it into other sports skills or specialties?
Additionally, when you can't support yourself with plank supports, you're likely to present shoulder or back compensation postures, which are things we need to consider when designing advanced training plans.
Incorrect plank support posture
It's also important to consider progressively increasing the load. When you can support yourself from 30 seconds to 1 minute, 10 minutes, it's a technical advancement in load, but we also need to consider its practicality. For example, most sports skills require bursts of power, which only need a few seconds, while in the gym, we often train for longer periods, mainly focusing on spinal nerve control and core stability, which typically need to be maintained for several minutes.
That's why we need to do plank support variations, which require stronger core strength and can train muscle endurance. By increasing the intensity, we can train a stronger, more stable, and more functional core.
Plank support variations one
The starting position is still the classic plank support position, with both elbows under both shoulders, the spine remains in a neutral position, and the legs are extended, with the hips not sinking or rising.
Next, we're going to vary the exercise. We can move the elbows wider or forward simultaneously.
Initially, just keep the elbows extended a few inches wide. If you're training on a yoga mat, the starting goal is to place both elbows at the edge of the mat. You'll feel the change in your core area, maintain the posture, and your body will likely start to tremble or sweat. Then rest, return to the initial plank support preparation position, this time, we move the elbows forward a few inches. Again, maintain the posture, continue the practice, and try to maintain the normal breathing while doing it.
Plank support variations two
There are many ways to change, we can try to increase the load at different positions. Pay attention to maintain the spine and hip joint in a neutral position.
I suggest focusing on slightly shifting the elbows wider when you start, try to maintain it for 5 seconds, then 10 seconds, then continue to 30 seconds or even longer. Then switch to another position to practice.
As you improve, try to continue widening the distance. Once you feel you can smoothly complete the wide-distance training position, move your hands forward to that position.
Compared to traditional plank support training, I don't recommend doing this exercise for more than 5 minutes because it puts a huge challenge on the core, and it's easy to fatigue, and the movement is prone to deformation.
We can vary the exercise by different positions and different times, everyone can try this exercise at home to better train the core, and also exercise the whole body.
