Ask any strength or run coach one of their favorite moves for core stability and they’re likely to answer with “planks.” This traditional core exercise targets the abdominal muscles, including those deep in your midsection, like the transverse abdominis, as well as the obliques (on the side of the torso) and the rectus abdominis (those muscles that people refer to as the “six pack”). But it also gets the glutes, quads, shoulders, arms, and back involved in the action. In other words, it’s one total-body exercise.
Pull belly button up to spine, so back is flat and body forms a straight line from head to heels plank, though, there are plenty of ways to switch it up—especially if you want to turn up the challenge. Enter: these two dynamic plank progressions from Runner’s World run coach and certified strength coach, Jess Movold, and Ebenezer Samuel, C.S.C.S., Men’s Health fitness director. You’ll find these variations included in the new Runner’s World and Men’s Health collaboration, called 20-Minute Functional Core, in the All Out Studio app, which is included within the Runner’s World+ premium membership.
Before you add these exercises to your routine, it’s important to master a regular, isometric plank first. To nail that, make sure you hit these form points:
- How to Hold Your Pace Late in a Race
- Dumbbell Core-Strengthening Exercises
- plank first. To nail that, make sure you hit these form points
- Shoulders stay right over wrists, and you push the floor away with hands to create space in back
- Don’t let hips dip down or pike up
How to use this list: You can incorporate these plank progressions into any Drills to Improve Your Form and Speed. Or, perform them as a Tabata: Do each exercise for 20 seconds, rest for 10 seconds, and repeat for 4 total rounds, alternating the moves. It will take 4 total minutes to complete.
You don’t need any equipment for these exercises, but a mat is optional.
Bear Plank to Plank Shoulder Tap
Start on all fours, shoulders over wrists and knees under hips. Lift knees just an inch or two off the floor. Maintain a flat back and press the floor away with hands. Tap right hand to left shoulder. Place back in bear plank. Tap left hand to right shoulder. Place back in bear plank. Jump feet back into high plank position, legs straight. Perform a shoulder tap on each side. Then jump feet back into bear plank, knees right under hips. Repeat entire sequence.
High Plank With Knee-to-Elbow Cross
Unlock Your Running Speed With Calf Raises, shoulders over wrists, forming a straight line from head to heels. Drive right knee to right elbow. Then step back to plank. Drive right knee to left elbow. Then step back to plank. Drive left knee to left elbow. Step back to plank. Drive left knee to right elbow. Step back to plank. Repeat entire sequence.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
