Your Guide To A Stronger Core
Discover a variety of planks for beginners that target your entire core! Whether you’re new to fitness or looking to add new exercises to your routine, these variations will help strengthen and stabilize your core muscles.
Introduction To Planks
Your core isn’t just your abs, it also includes your lower back and even some hip muscles; basically, your core is the central part of your body. There are different ways to do planks to ensure you’re strengthening multiple parts of your core.
Planks are a highly effective exercise because they work multiple muscle groups at once. In this post, we’ll cover the basics of three types of planks, including both modified and full versions. We’ll be looking at regular planks, side planks, and reverse planks so that you’re not only focusing the front of your core, but also the side and the back of your core.
Since a plank is an isometric exercise, meaning that you’re holding one position, people often make the mistake of holding their breath. But you do NOT want to make this mistake! It’s essential to keep your breathing steady throughout the exercise.
So for all planks, remember to breathe!
Planks For Beginners
Regular Planks
First up in this planks for beginners series, we have regular planks.
Regular planks can be done either on the forearms or hands. Doing them on the hands adds more of a challenge to your upper body muscles, but both variations are effective and worth including in your routine. You can switch it up by doing them on your hands one week and on your forearms the next!
These variations primarily target the abdominal muscles. For both versions, make sure to pull your navel up and in toward your spine to engage your core and to keep your spine stable. While you do this, it’s important to continue to breathe steadily. If you’re unsure how to properly engage your core, check out this post: How To Contract Your Deep Abdominals
Traditional Forearm Planks
For forearm planks, you can perform them on your knees for an easier option, or on your toes for more of a challenge.
For both options, your upper body weight will be through your forearms. Your fingers will be interlaced and elbows will be positioned directly beneath your shoulders.
If you’re on your knees, hinge forward so that your body forms a straight line. If you’re on your toes, tuck your toes under and lift your knees, keeping your body in a straight line from head to heels. Avoid letting your hips sag or lifting your butt too high.
Engage your abdominal muscles by pulling your navel in toward your spine. Make sure your neck stays neutral and press down through your elbows to prevent sinking into your upper body.
If you feel your form slipping, it’s best to drop down to your knees, maintaining proper form is key!
Remember to BREATHE!
Modified Forearm Plank
Full Forearm Plank
Planks On Hands
Planks on hands are similar to forearm planks but in this variation, you’re on your palms with your hands directly under your shoulders. Be sure not to lock out your elbows to avoid unnecessary strain.
As with forearm planks, keep your spine in a straight line and pull your navel in toward your spine to maintain stability. Press firmly through your hands to ensure that you don’t let your upper body sink down.
To modify, this can be done on the knees.
Remember to BREATHE!
Modified Plank On Hands
Full Plank On Hands
Side Planks
Forearm Side Plank
For forearm side planks, position your elbow directly underneath your shoulder. Your other hand can rest on your hip.
To modify, bend both knees; when you lift into your side plank your weight will be through the outer edge of your bottom leg. To increase the difficulty, straighten your legs so the weight shifts to the outer edge of your bottom foot. (For example, if you’re on the left forearm then you’ll be on the left outer foot or left outer leg.)
Press firmly through the supporting elbow as you lift your hips, and engage your core by pulling your navel toward your spine.
Make sure your body forms one straight line, avoid lifting too high or too low. Keep your neck in a neutral position.
Remember to BREATHE!
Modified Side Plank
Full Forearm Side Plank
Side Plank On Hand
I know this is a post on ‘planks for beginners,’ and that this exercise is more intermediate, but I wanted to give you a thorough introduction to different plank variations.
For this version, place your hand directly under your shoulder and lift your body into a straight line. Keep your shoulder down and away from your ear, and avoid locking out your elbow. Pull the navel in toward your spine to keep the deep abdominals engaged.
Remember to BREATHE!
Side Plank On Hand
Reverse Planks
Reverse planks target the back of your core, specifically your lower back muscles.
To modify this exercise, you can perform a reverse tabletop. This is a simpler version that still engages the back of your core effectively.
Reverse Tabletop
For reverse tabletop, start with your knees bent, hands behind you, and fingertips pointing toward your feet.
Press through your heels and hands as you lift your hips, squeezing your glutes to stay elevated. Keep your neck in a neutral position, and draw your shoulders down and away from your ears. Your back should form a straight line, and remember, don’t lock your elbows!
Also remember to BREATHE!
Reverse Tabletop
Reverse Plank
Press through your hands as you lift your hips, your toes will point down. Continue to squeeze your glutes in order to maintain the lift and ensure that your body forms a straight line, don’t let your hips sag.
Keep your neck in a neutral position by looking up at the ceiling, and remember to draw your shoulders down and away from your ears. Also, be mindful not to lock your elbows!
And also remember to BREATHE!
Reverse Plank
Sets and Reps for Planks:
For sets and reps, start by holding your plank for 10 seconds. You can slowly progress to a 30 second hold as you get stronger.
Repeat this 3 times.
I hope this ‘planks for beginners guide’ has helped you learn new ways that you can strengthen your core.
Remember, planks can be modified to suit your fitness level, so start at your own pace and then gradually increase the challenge.
If you learn better through video, there is a video below that takes you through these planks for beginners.
Enjoy your core strengthening!