"Better" than a plank depends on your fitness goals. Planks are excellent for foundational isometric strength and stability, while other exercises may be better for targeting specific muscle groups, building dynamic strength, or addressing particular physical limitations.
Here are four exercises better than regular planks:
Alternatives: leg raises, ab wheel or ring rollout, dragon flags, weighted decline situp with posterior pelvic tilt, or just getting gains from compound movements and levers.
Hanging leg raises, ab wheel and windshield wipers or kayakers replace planks nicely. You can also learn the TGU.
By far the three best ab exercises are hanging leg raises with straight legs, Ab rollouts and weighted planks. The Hanging leg raise targets the entire core with a particular emphasis on the lower abs. This is a tough exercise that should be a staple in your core training.
They are more commonly know as the McGill Big 3 and are comprised of the curl-up, side bridge (or side plank), and birddogs. Dr. McGill noticed in his research of athletes that those who failed to build proper muscles for core stability ended up with more injuries and pain.
Yes, 20 minutes of abs a day can be enough for strength and muscle development, especially for beginners or for consistency, but for visible abs, you also need to focus on diet and fat loss, as targeted exercises build muscle, but fat loss reveals it, requiring a mix of overall fitness, good nutrition, and compound lifts alongside core work. Consistency with focused, intense sessions a few times a week or shorter daily sessions (5-10 mins) are effective, as the core recovers quickly.
The problem with planks, in their traditional form, is that they require support from the muscles of the shoulders. When you first start doing them, everything is rosey, because your untrained abs give out before your shoulder muscles do.
Core exercises that don't require planking
Ready to strengthen your core without planking? Then try the bicycle crunch, bird dog and dead bug. People new to working their core muscles should perform these exercises three times a week, doing two sets of 12 repetitions, Chellsen said.
Hardest Ab Exercises You May Not Know
If you're over 60, aim for short 15- to 30-second holds with modifications, and always check in with your doctor before starting something new. Plank sessions help seniors build core strength, improve balance, and maintain independence through joint-friendly exercises that support healthy aging.
Should You Do a Plank Every Day? “While a one-minute plank daily can be beneficial, balance is key,” Assal says. “Avoid overtraining and allow for adequate rest.” More is not necessarily better when it comes to how long you hold a plank. Focus on the quality of your form, rather than the seconds on the clock.
Including planks in your workout not only helps in targeting belly fat but also boosts your endurance and functional fitness over time. The time under tension required during planks promotes muscle growth and fat loss, which is essential for achieving a flat stomach.
Core Workouts to Try
5 alternatives to planks
My Results Are In
My final plank hold was 1 minute and 15 seconds! All in all, I lost two inches from my waistline and four inches from my belly. These results are nothing to scoff at from just 30 days of a one-minute workout. My posture also improved, which speaks to my increased core strength.
Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body. Regular practice of the plank exercise may also support improved body flexibility, particularly when performed as part of a balanced fitness routine.
Planks provide total-body exercise
These include: Arms: As you push up from the floor to get into a plank position, your biceps, triceps, and forearm muscles come into action. Chest and shoulders: Planks also engage the deltoid muscles in your shoulders and pectoral muscles in your chest, promoting upper-body strength.
Number one is allowing our lower back to bow down towards the floor, creating a lot of tension in your low back. Instead, think about pulling your ribs and your belly button up to drive your hips to be in line with the shoulders, creating a lot of support through your midsection.
The 30-30-30 rule for weight loss is a simple morning routine: eat 30 grams of protein within 30 minutes of waking, then do 30 minutes of low-intensity cardio (like a brisk walk) to help with fat loss and appetite control, according to this article from Moshy. Popularized by Tim Ferriss and wellness podcaster Gary Brecka, this method aims to kickstart your metabolism, increase fullness, and burn fat by leveraging your body's depleted glycogen stores after sleep, but it's not a magic bullet and works best as part of a balanced lifestyle, note Healthline and this article from bodyandsoul.com.au.
Bicycle Wins!
This exercise was found to be the single most effective ab exercise by the American Council on Exercise! Bicycle works both on the rectus abdominis (the 'six pack') and the obliques.
Here are the 7 hardest muscles to build in descending order (hardest to easiest): 1) Abdominals. The abdominals are a group of muscles located in your core, aka the six-pack muscles.