Simple Fixes To Make Your Abdominal Plank Much Stronger and More Effective

Introduction

This tutorial focuses on enhancing your abdominal plank technique to make it stronger and more effective. Many people struggle with planks due to poor form and weak programming. By following these simple fixes and workout strategies, you can improve your core strength and overall plank performance.

Step 1: Warm Up with Cat-Cow Stretches

Start your workout by warming up your body. The cat-cow stretch is excellent for preparing your core and spine.

Perform 8-12 Cat-Cow stretches

• Start in a tabletop position on your hands and knees.
• Inhale, arch your back, and lift your head and tailbone (Cow position).
• Exhale, round your spine, and tuck your chin and tailbone (Cat position).
• Repeat for 8-12 cycles to engage your glutes, abs, and lats.

Step 2: Hold the Plank Variation

Choose a plank variation that challenges you to build strength in your core.

Choose your plank position

• Standard plank (forearms on the ground, body straight).
• Side plank (balance on one side, either on your forearm or hand).
• Plank with shoulder taps (alternate tapping shoulders while maintaining plank).

Hold the plank for 20-30 seconds

• Focus on maintaining a straight line from head to heels.
• Engage your glutes, abs, and lats for maximum tension.

Step 3: Perform Lying Leg Raises

Immediately after your plank, transition to lying leg raises to further strengthen your core.

Execute 10-12 lying leg raises

• Lie flat on your back with your legs straight and together.
• Slowly lift your legs to a 90-degree angle while keeping your lower back pressed to the ground.
• Lower your legs back down without touching the floor and repeat for 10-12 repetitions.

Step 4: Rest and Repeat

After completing your first set, allow for a brief recovery before repeating the process.

• Rest for about 15 seconds.

Perform another set of plank and leg raises

• Choose the same or a different plank variation to challenge yourself further.

Conclusion

Incorporating these steps into your workout routine can significantly improve your plank strength and effectiveness. Focus on maintaining proper form and gradually increasing your hold time and repetitions as you progress. Consistent practice will lead to better core stability and strength, making planks a more enjoyable part of your fitness regimen. For additional resources and exercises, visit The Red Delta Project.