Bodyweight Exercise Series: Planks And More Planks

Planks are a bodyweight exercise that should be in your routine. Many times, people will begin to work on superficial core muscles (such as your six pack or rectus abdominis) before strengthening and stabilizing deep core muscles.



There are many variations of the plank exercise such as prone plank, side plank, plank with leg raise, plank with leg abduction and plank with knee tuck. Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well.

The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor.

The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy! Your deep, foundational core muscles are more important than your "six pack abs!"

1. Place your elbows on the ball and balance on your toes while keeping your body in a straight line.

2. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder.

Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).

Enjoy your planks today!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

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Mark Dilworth, BA, PES
Your Fitness University
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About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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