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Cease Doing Planks! (DO THIS INSTEAD)

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Planks are one of the most commonly performed ab exercises. They are also one of the worst ab exercises you can do. In this video, I’m going to show you why planks are most often a waste of time when it comes to getting stronger abs that look good in any lighting. More importantly, I’m going to give you many different standard plank alternatives to give your abs the challenge that they need to start seeing much better results for your hard work.

The key to any ab exercises effectiveness is how much it is capable of demanding effort when doing it. Simply doing a thousand reps of a crunch is not going to do nearly as much for your ab strength and development as doing much fewer reps of a more challenging series of ab movements. The issue with the plank is that we very quickly outgrow its effectiveness. In fact, I believe that if you can easily do 60 seconds of a standard on elbows plank that you should definitely be looking for a much harder version of the exercise.

The best part about planks is that there are many different ways to do them. Just changing the number of points of contact with the ground for instance is a tremendous way to get a better effect from the exercise by making the core work harder to maintain your stability. That said, we do more than just change the points of contact in this video. Instead, I show you how to start by performing standing versions of this popular and overused ab exercise for a better effect.

When standing, you can perform the oak tree step out plank. Place your arms into the same position as you would when doing a plank on your elbows on the ground and wrap a resistance band around your elbows and wrists. Now, step away from the anchor point to increase the resistance and try not to allow the band to bend your torso to the side. This is a great plank alternative since it introduces a new force vector into the equation (the challenge in the frontal plane) that is nonexistent with the standard version of the exercise.

You can alternatively, hold some dumbbells in your hands and do a tight grapevine walk to one side and then the other. The rotation of the hips places a challenge on the core to remain stabile and prevent excessive motion at the core. The use of the weights increases the amount of force the abs and obliques will have to generate to prevent the excessive motion. This can be made even harder by placing the weights overhead and reaching your arms as high above you as you can while still doing the side walk.

You can obviously make the more familiar plank (done on your elbows on the ground) more challenging as well. The first way I like to do this is by adding a resistance band to the exercise and performing a plank press out. The unilateral press here places a challenge on the torso again to make sure you don’t allow your body to tilt towards the side the band is on. Keep pressing and holding the plank and you will find you won’t be able to last nearly as long as you do when simply planking alone.

You can also place your feet on a wall to dramatically increase the challenge (and effectiveness) of the plank. The jax plank is a perfect way to do this. Try to keep your feet pressed into the wall at all times to ensure that your core is working hard.

Finally, the tilting barbell and twisting barbell plank variations are super challenging but very rewarding alternatives to a standard plank. You may find that you can only do these for 10 seconds at a time. That is perfectly fine. If you treat your planks as a series of timed holding reps instead of one static hold throughout, you will find that you will be able to use more difficult variations and get more out of them in the long run.

If you’re looking for a program that looks to challenge you at every opportunity but gets you faster results than with any other program you’ve used, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training with the same program used by today’s top pro athletes and start looking like an athlete sooner than ever expected.

For more videos on ab exercises that work the best and ab workouts that train your lower abs with more than just planks, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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20 Comments

20 Comments

  1. ATHLEAN-X™

    July 12, 2021 at 7:45 pm

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

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  2. Yo princess Azula

    July 12, 2021 at 7:51 pm

    Planks do get easy pretty fast or if you are a swimmer

  3. UnknownArtyst

    July 12, 2021 at 8:21 pm

    Why doesn't this guy train his neck?

  4. Michael D'Ulisse

    July 12, 2021 at 9:05 pm

    I do planks,but I add motion: move each leg to the side, pikes, arms extend to the front. Pikes with the plank are very challenging. I also add gliders.

  5. Superangelo 64

    July 12, 2021 at 10:03 pm

    But if we dont have trained enough to last more than 50 seconds consistenly are planks good in that point?

  6. Sheev the Wireless

    July 12, 2021 at 11:00 pm

    "Stop doing planks!"
    Starts showing all the variations of planks

  7. John Toukmehji

    July 12, 2021 at 11:37 pm

    The last two plank variations are my favorite!

  8. Arslan Haider

    July 13, 2021 at 12:04 am

    Its definitely not for beginners!!!

  9. km_1911

    July 13, 2021 at 12:34 am

    Next video: “I HATE exercising! Do THIS instead.”

  10. Sand

    July 13, 2021 at 12:34 am

    Dude u kno what planks do to u right? Nah planks are still valid.

  11. Eric M

    July 13, 2021 at 12:39 am

    How many sets and reps are you doing every day of petting Lucky?

  12. relikvija

    July 13, 2021 at 12:42 am

    Welcome Lucky!

  13. Sloan Bishop

    July 13, 2021 at 12:55 am

    I can do planks for 40 seconds at the moment and I'm shaking like a shitting dog at the end.

  14. Broken Sonnet

    July 13, 2021 at 1:16 am

    Not everyone had the equipment you have, so you are saying that doing workouts on the mat is a waste of time?

  15. xenot BBBeats

    July 13, 2021 at 1:41 am

    This was great! It always makes exercise more exciting to add new challenges!

  16. Keith Covington

    July 13, 2021 at 2:36 am

    "Let me show you how looking at puppies is killing your gains" – Jeff (probably)

  17. Miles Barrow

    July 13, 2021 at 2:54 am

    I agree planks do get to easy and your not going to gain any strength if your just doing the same plank over and over you need progressions to gain strength I haven’t seen many for planks most people just say add weight!

  18. Jacob Phillips

    July 13, 2021 at 3:46 am

    My dogs name is lucky!!!!

  19. Laura Lee Tannehill

    July 13, 2021 at 3:57 am

    I love learning new variations of planes and so I thank you for showing these I have yet to see.

  20. Ryan G

    July 13, 2021 at 4:14 am

    Yup, I hate f***ing planks as well. Get splinters EVERY time!

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TheYogaNews.com:Yoga Rücken: Entspannung für den unteren Rücken

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Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:
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Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.

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Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

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