5 alternatives to planks and why you should consider them

21st August 2024

Planks are one of the go-to exercises for core strengthening — and there are plenty of reasons to support this choice: it does wonders for your posture and shoulders and improves your balance and flexibility, among others.

For some, however, planks can be monotonous or overly challenging. More importantly, planks may not be recommended for individuals with certain medical conditions, especially in the lower back, due to the stress they can place on that specific body part.

Fortunately, there are options out there that can also help you achieve a strong and stable core without compromising your health. Here are 5 alternatives to planks and why you should consider them.

5 alternatives to planks

1 – Abdominal hollow

Why

It engages the core effectively while maintaining a flat back, reducing the risk of lower back pain.

How

Lie on your back on a lightly padded exercise mat.
Tighten your abdominal muscles – this will flatten your back into the floor. Hold this flat-back position – this is the abdominal hollow start position.
Raise the arms and legs just a few inches off the floor while maintaining the flat back. Your body shape should look like a ‘dish’.
Hold this shape and breathe comfortably for the desired time.

2 – Mountain climbers

Why

Like planks, mountain climbers engage the core, shoulders, and legs. Plus, it boosts cardiovascular fitness.

How

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be aligned with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Alternate pulling your knees to the projected chest line.
Make sure you’re standing on your hands with a tight core.

3 – Tornado

Why

It enhances rotational strength and stability, working on the obliques and helping improve balance and coordination.

How

In a long-seated position, bring the legs together and bend the knees slightly. Interlace your fingers into a ball in front of the body. Lift the feet off the floor and lean back slightly until you find your balance point. This is the start position.
From here, start rotating the torsi left to right, aiming your hands towards the floor on each side. To do this repeatedly, you must swing the legs in the opposite direction slightly. As you do this, use the core to stabilise the body – and avoid excessive leg swinging.
Repeat for the desired time.

4 – Bicycle crunch

Why

Bicycle crunches target the obliques and lower abs while promoting core stability and overall abdominal strength.

How

Lie on the floor with your lower back on the ground, and your knees flexed. Engage your core.
Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.
Emulate the bicycle pedal motion and bring one knee up, stretching the other.
Simultaneously, rotate your torso to help your knee touch your opposite elbow.
Do the same on the other side and repeat.

5 – Windscreen wiper

Why

Great for core stability and control, the windscreen wiper targets the obliques and lower abs, helping to enhance overall core strength.

How

Lie on your back with arms out to the side at shoulder level. Keep the palms face down for added stability.
Lift the legs straight up to 90 degrees with the feet together. If your hamstring flexibility prevents you from straightening the legs, keep them slightly bent.
Set the shoulders and press the hands into the floor for stability.
Begin to lower the legs slowly to one side, aiming to keep the shoulders and spine on the floor (minimal rotation). You will likely only reach about 45 degrees of rotation with the legs.
As the legs approach the floor, engage the core even more and press the hands and back of the shoulders into the floor to decelerate and stabilise the movement. Slowly return to the centre and reset the core.
Repeat on the other side and continue for the desired time.