How to Improve Core Stability Part 4: Functional Exercises – The Plank and Its Wacky Variations

This is part 4 of a 4 part series on the benefits of improving your core stability, and how you can improve yours.

By now you’ve mastered core stability part 1, core stability part 2, and core stability part 3 and you are ready to ramp it up some more. Try the plank and its variations. It is one of the best exercises to strengthen your core and translates into almost every movement.

The reason why the plank is so effective is because it teaches the stabilizers of the abdominals and back to work together, in unison, creating a much stronger core. It is very important that your back and abdominals work together, and are of similar strength. Think of it like the rigging wires of a sailing boat mast, if one side is loose, you would have and unstable, crooked mast. Well it’s the same with your spine, if your abs are weak and your back is tight, how is your spine going to be aligned?

Do these exercises 2 – 4 times per week for a stronger, more coordinated core.

The basic plank: Hold for 2 min or until you lose form

• Head, shoulders and butt are all in the one line (balance a broomstick along your spine) with a small gap in your lower back, no thicker than your hand. This is called Spinal Neutral.
• Draw your belly button in toward your spine. Don’t stick your tummy out.
• Breath normally
• Beginners may need to start on their knees. Try seconds on each.

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Tagged As: Ball, core stability, exercise, fitness, Spine