People often think that planks are the best way to build core strength but there are other ways to do it as well.
Jenny White who teaches Pilates and started The Kai Life says there are other ways to train stability and control.
She says, There are many reasons why someone can’t do a plank such as being a beginner and not having built up their core strength yet, being postpartum, or having an upper-body injury or sensitivity in the lower back.
You might like to see a man in a white t-shirt doing a bird dog exercise on a purple exercise mat. Behind him is a turquoise sofa and a green exercise ball.
A trainer says that these three alternatives to crunches can help you build your core and protect your spine at the same time.
No sit-ups or planks—I’m a PT and these are the five moves. I think that everyone who is just starting out should work on their deep core.
These are the three single-leg exercises I’ve been doing to get my core strength back after an injury.
Try out the moves below. If you do them regularly they can help you build core strength just as well as a plank.
1. Bug that is dead
10–15 reps
Lie down on your back with your knees bent and raised to 90° Put your arms up over your chest.
Use your core to gently push your lower back into the floor.
Slowly move one leg forward so that it is just above the floor, and lower the other arm behind your head.
If your lower back rises off the floor stop lowering your leg just before your back lifts.
Go back to the beginning with control and then do it again on the other side.
Keep going switching sides with each rep How it helps White says.
Dead bug lets you build real core stability without having to hold your full body weight like you would in a plank. It teaches control before requiring load.
2. March with a glute bridge
5–6 on each side
Sign up for the Fit&Well newsletter.
Get health tips workout ideas and advice on how to feel better in your inbox every week.
Your email address
Let me know about news and deals from other Future brands.
Get emails from us on behalf of our sponsors or trusted partners.
You agree to the Terms & Conditions and Privacy Policy and are at least 16 years old when you send in your information.
Put your feet flat on the floor and bend your knees while lying on your back.
Push your feet into the floor and lift your hips until your body is in a straight line from your shoulders to your knees.
Keep your core tight and lift one foot off the ground bringing your knee toward your chest.
Put your foot back on the floor then do the same thing with your other foot.
Keep going switching sides with each rep How it helps Even though this move seems to focus on the glutes it also works your core and teaches you how to stay stable when you rotate.
3. Slide your heel up and down while lying on your back.
Reps: 8–10 on each side
Put your knees up and your feet flat on the floor while you lie on your back.
Use your core to keep your pelvis still Slowly move one heel forward on the floor until your leg is almost straight.
Stop for a moment then slide it back in carefully.
Do the same thing on the other side White says.
This movement strengthens the deep core especially the transverse abdominis without putting stress on your wrists shoulders or lower back.
14 Embroidered Jewellery Pieces Transform Beads and Sequins Into Stunning Wearable Fashion Art
It teaches you how to keep your spine stable which is what a plank needs but in a way that’s easier to do.
