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10 Advanced Plank Exercises Your Abs Will Love!

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Oct 26 3 minutes read

What if I told you there was an exercise that has the power to improve your posture, decrease low back pain, improve core strength and sculpt your abs?

There is. 

Enter the Plank. 

Because planks have so many benefits and can be tailored to fit a variety of fitness levels, we use them with all of our members. 

They are a foundational exercise that are not only a great tool to strengthen your core but to also teach you how to properly brace your abs and resist movement through your spine. This is crucial when exercising, especially with weights as it keeps you more stable and less likely to lose form and potentially get injured. 

When you plank, you strengthen all of the very important muscles (like your abs) that attach to your rib cage, spine, and hips. The stronger these muscles are, the better they work to keep your spine strong and stable both in and out of the gym. This is a must for injury prevention, especially at your low back. 

Finally, by holding a static position in a plank there is less stress on your neck and spine compared to traditional ab exercises like crunches. 

If you are new to planks, start by mastering the front and side plank shown in the video below.

Once you've mastered the front and side plank, it's crucial to progress your planks and make them more challenging with time to allow you to continue to make fitness progress.

Today, we've got you covered with 10 advanced plank exercise that your abs will love!

Each plank is specifically designed to challenge your abs and take your core strength to the next level.

Enjoy!

1. Body Saw 


2. 1-Arm Plank Row 

 
3. Side Plank Row


4. Side Plank with Rotation

 
5. Plank Walk-Ups


6. Side Plank 1-Arm Bottoms-Up Kettlebell Hold


7. Plank Drag Through


8. Superman Plank


9. Lateral Plank Crawl


10. Plank Jacks

 

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