We all know that the elbow plank is a great core exercise. But this move, like any other, can get a bit stale. And if you're bored with an exercise, chances are high your body has become accustomed to the move and you're no longer benefiting from it.
If you're ready to add variation to your core routine, here are five moves to strengthen your mid-section courtesy of Core Performance Women [1] ($15). These exercises target the back, glutes, abs, and inner thighs. Add two to three of these exercises to your strength training sessions and you will notice a more toned middle and stronger core in all your activities.
Y's on the Floor
This exercise teaches shoulder stabilization and is great for everyone, from swimmers to anyone who spends a lot of time at a computer.
Level: Beginner
- Lie face down with your arms above your head with hands wider than your shoulders, making the shape of a Y with your torso. Your thumbs are up.
- Pulling your abs toward your spine (without changing the shape of your spine), slide your shoulder blades toward your spine and lift your arms three to five inches off the ground. Hold for two seconds, then lower your arms to starting position. This completes one rep.
- Do two sets of six reps.
Works: Upper back, shoulders, shoulder stabilizers
Glute Bridge With Marching
This move teaches you to stabilize the pelvis as the legs move and is great for runners and for preventing low back pain.
Level: Intermediate
- Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
- Do two sets of six reps.
Works: glutes, hamstrings, spinal muscles in lower back
If this is too challenging, try the traditional bridge [3] exercise.
Plank With Diagonal Arm Reach
If you're a fan of cycling, this exercise will get your core prepped for time in the saddle. It's also an effective exercise for swimmers.
Level: Intermediate
- Start in an elbow plank, then walk your legs apart until they are a bit wider than your hips.
- Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank.
- Repeat with the left arm. This completes one rep.
- Do two sets of six reps.
Works: Shoulders and torso (abs and back)
Work up to this exercise with the elbow plank [4].
Glute Bridge With Adduction and Knee Extension
Get those lazy inner thighs fired up and participating in stabilizing your pelvis with this move.
Level: Intermediate
- Begin on your back with feet about 12 inches from your bum and hands by your sides. Place a pillow between your knees. Press heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold the bridge while you straighten your left leg. Do not allow the pillow to drop. Keep your pelvis and back stable.
- Lower the left leg, placing the heel on the floor. Repeat with the right leg. This completes one rep.
- Do two sets of 6 reps.
Works: Primarily the glutes, but also hamstrings and inner thighs
If you find this exercise too challenging, here is a beginning exercise: bridge with block squeeze [5].
Side Plank With Marching
This move is great for targeting the sides of the body, which are often weak and underdeveloped.
Level: Advanced
- Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
- Lift your hips off the ground, creating a straight line from shoulder to ankle.
- Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
- Do two sets of six reps on each side.
Works: hips (glute meds), shoulders, torso (abs and back)
Work up to this exercise with side planks [6] for beginners, and the intermediate level running side plank [7].