Glute bridges
This pose strengthens your glutes, lower back, and hamstrings, supports your lower back while you plank, and improves your balance. Here's how to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your heels into the ground and lift your hips toward the ceiling.
- Tighten your glutes at the top, then slowly lower your hips.
- Do 3 sets of 12 - 15 reps each.
Climbing
Mountain climbers are a great core-strengthening exercise that helps you hold a plank for longer. Here's how to do it:
- Start in a high plank position with your hands directly under your shoulders.
- Pull one knee toward your chest, then quickly switch legs.
- Continue to switch legs, keeping a firm plank position throughout.
- Aim to do 3 sets of 30 seconds each.
Plank shoulder pat
This plank variation is easy to do and can help strengthen your core and shoulders. Here's how to do it:
- Start in a high plank position with your arms shoulder-width apart.
- Lift one hand off the ground and touch the opposite shoulder, then switch sides.
- Keep your hips as still as possible to avoid swaying from side to side.
- Do 3 sets, 20 shoulder pats each time.
Side plank
The side plank exercise targets your obliques, which can help strengthen your core. It can improve overall plank stability and reduce the risk of your hips sagging while holding the pose. Here's how to do it:
- Lie on your side, elbows directly under shoulders, legs stacked on top of each other.
- Lift your hips off the ground, forming a straight line from head to toe.
- Hold for 20 - 30 seconds on each side and do 3 times on each side.
Leg lift
Leg raises that target your lower abs can help stabilize your pelvis while you plank. Here's how to do them:
- Lie on your back with your legs straight and your hands placed at your sides or under your lower back for support.
- Slowly raise your legs toward the ceiling, keeping them straight until they form a 90-degree angle with your torso.
- Lower your leg but do not let it touch the ground.
- Do 3 sets of 10 - 15 reps each.
Sitting against the wall
Wall sit exercises help strengthen your quadriceps, glutes, and calves, which help you maintain balance while doing planks. Here's how to do them:
- Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle as if you were sitting on an invisible chair.
- Hold this position for as long as possible, about 30 - 60 seconds.
- Do 3 sets.
