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Spice up your plank routine!

Tired of doing the same old core stabilization routine at the gym? Want to challenge yourself a bit more now that you’re able to do a basic front plank? Here are a few front plank variations that you can try starting this week to challenge your core endurance and core control.

A few things to watch out for when doing the front plank:
– Keep the spine & trunk in a neutral position (ie. don’t arch your back!)
– Keep your glutes engaged (ie. don’t let your hips sink towards the floor)
– Look straight ahead and continue with normal breathing!

Try These Four Variations

  1. Plank with arm reach (aim for 10 repetitions, alternating)
  2. Plank psoas march with a Theraband (aim for 10 repetitions, alternating)
  3. Dumbbell plank pull through
    • Try to keep the trunk still (i.e. avoid too much weight shift) as you drag the dumbbell to the opposite side
  4. Front plank circles
    • This can be done clockwise and counter clockwise. Remember to take your time and do this with control!


Planks are one of the best exercises for core conditioning and when combined with arm and leg movements, it can help engage multiple muscle groups simultaneously. This can be of significant benefit for runners, multisport athletes and for any individual who is looking to get back into shape.

As always, if you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health Clinic!


Clarence Lau

Registered Physiotherapist


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