So effective in its simplicity, the plank is an excellent ab exercise to strengthen your core.
There are many great abs exercises to build core strength such as overhead squats, deadlifts, hollow rocks, L-sits, etc. . Adding different variations of the plank into your training will help you to attack your midline from new angles.
Core strength will help to:
- Avoid injury
- Stabilise your spine
- Control and generate force effectively
- Stabilise movement
Static holds are as simple as they are hard to perform, but extremely useful exercises to build full core strength and stability.
Toes to bar will not be a problem if you dominate an L- Sit; front squats and handstand walks will get easier. Even Olympic lifts will feel more comfortable when your core is strong and functional. Static holds are exactly what they sound like: a static position held for a period of time.
Key benefits of static holds in training are:
- Increased muscular endurance
- Increased muscular strength
- Toning
- Time saving
Read More: 8 Functional Exercises to Build a Strong Core and Abs of Steel
Abs Exercises – Glute Plank
Also known as the glute bridge, this plank focuses on the rear core muscles, glutes, hamstrings, and lower back. Start with your upper back on a weight bench or edge of a couch and bend your knees at 90 degrees having your back completely parallel to the floor.
Side Plank
Start by lying on your side. Push yourself up onto your forearm and the side of your feet so your body is parallel with a wall. Make sure both feet are directly on top of one another.
Slowly raise your hips off the ground and tighten your oblique muscles until your body is perfectly straight. Avoid letting your shoulders roll or twist. In addition to your oblique’s, the side plank also stresses the abductors, delts, and lats.
Uneven Plank
The uneven plank is just as much of a core builder as it is a triceps builder. “Unlike the standard plank, you’ll lift one forearm off the floor,” says BJ Gaddour, “Now your arm is holding the bottom position of a pushup, which instantly activates your triceps.”
The longer you hold the exercise, the longer your triceps will be under tension. And since you only have one forearm on the floor instead of two, your core has to work overtime to stabilize.
Abs Exercises – Plank Bird Dog
Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, Alternate from between both sides.
Walking Plank
In a forearm plank, begin to laterally arm crawl the length of your mat: Keep your core engaged and shoulders and hips squared to the floor as you move the right elbow and right foot.
Maintain the same body position as you move left elbow and left foot, traveling the length of the mat. Reverse the direction, returning back to starting position. That’s one rep. Repeat.
Reverse Plank
Sit on the floor with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling.
Look up to the ceiling, point your toes, and keep your arms and legs straight. Keep your entire body strong, and form a straight line from your head to your heels. Squeeze your core and try to pull your belly button back toward your spine. If your hips sag or drop, lower yourself back to the floor.
The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in an incorrect position.
Abs Exercises – Weighted Plank
Adopt the plank position on your forearms. Next have a friend load plates onto your back as you stay braced. If you’ve never tried this before then it can be a good idea to take it slow at first. Its better to start off too light than too heavy and crush yourself.
Hollow Hold
The hollow body position is one of the foundational gymnastic approaches to midline stability. It is the basis for solid gymnastics movement.
Abs Exercises – Hollow Hold Technique
- Lie down flat on your back and push the belly button down towards the floor, your lower back should be touching the ground
- Keep your abs and butt tight at all times, with your arms pointed straight overhead and legs straight with toes pointed
- Start slowly raising your legs and shoulders off the ground
- Your head should come off the ground along with your shoulders, with your ears are glued between your shoulders
- Stay tight with your abs and butt and find the lowest position you can have your arms and legs without them touching the ground AND without breaking your lower back
To develop your hollow hold, you can start with your arms and legs higher and slowly build up strength until they can be held lower without breaking the position
Being able to hold the hollow body position is key in gymnastics, whether you’re in a handstand, in a support hold on p-bars or rings, or doing straight and broad jumps.
Arch Body Position
The arch body position is a strong contraction of the posterior kinetic chain while laying prone on the ground. Much like the hollow, there is active tissue throughout the body. Most athletes have an easier time establishing this position as it is less technical than hollow.
Arch Body Position Technique
- Chest and quads are lifted off of the floor
- Knees and elbows are locked
- Arms are by the ears with active shoulders
- Ankle is plantar flexed with pointed toes
Abs Exercises: L-Sit
A simple sit. On your hands or on bars. With outstretched legs. In the air. It’s on you.
Try different variations.
- Kettlebell L-Sit
- Bar L-Sit
- Ring L- Sit
4. L-Hang
Similar in form to the L-Sit, except performed in a hanging position, the L Hang requires shoulder and arm strength to sustain the hold and very strong abs and hips to hold the legs parallel to the ground.
L-Hang Technique
- Dead hang from a bar or set of rings
- Keep the legs straight and held together
- Raise the legs until they are parallel to the floor and hold the position
