Ever since I learned that a weak core was the source of many of my running injuries, I have integrated core work–and planks in particular–into my workout routine. I don’t enjoy the plank-a-thon approach, but I have come up with several plank routines that have kept my core strong and the rest of my body relatively injury-free.
photo credit: Amanda Duran at GrowSoulBeautiful
4 x 30 Second Planks
Side Plank Ladder
Plank Progression
3 x 45 Second Planks
(It’s surprising how much harder 45 sec planks are!)
Endurance Routine
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These are great! Last spring I was working on the endurance planking, now I just squeeze in 30 seconds here and there when I think about it… thanks for the reminder to make it happen more!
I love the pics of you! Queen Plankstress. That’s your new name.
Hmm. That has a nice ring!
I do plank from time to time but not always. It definitely works your core that’s for sure!
I think we can call you the Plank Guru! I used to plank every time I ran, but now it is usually part of a daily challenge exercise. I definitely see benefits in having a strong core.
This past summer I would stop to plank in between each lap of the park that I ran at lunch time, but I stopped due to the moisture on the grass from the morning frost now that it’s colder. I was just thinking this morning that I need to wake up and due planks in between sips of my coffee (Hubby brings me coffee in bed every morning), instead of just lying in bed with my coffee. I like the plank ladder workout – that looks tough!
Thanks. Really, 45 seconds is a loooong time!
Great routines! I just recommitted to doing some daily plank routine – makes such a difference!
Great plank workouts! I’ve been trying to incorporate more into my routine and these look like great options!
Love your plank pictures!!!
I try to plank fairly often. Great routines – I will have to add some in to my days (and maybe share with my boot camp group!!).
I love this and your planks!! So many great ways to mix it up because let’s face it – just holding a plank can be boring! I’ll definitely have to add these. I was on a planking kick for a while but seem to have fallen off the wagon. Time to get back at it!
Just take it easy on your shoulders!
There is something about planks that makes me do them in spurts. I will do a plank a day for a month and then maybe 4 times total the next month. I need to find a middle ground and stick with it!
I love planks!!! Oh yes all kinds of planks! Side, straight arm, bent arm, star, elevated – you name it I love it. I do them with every gym workout with my trainer. I didn’t realize not having a strong core could cause running injuries.
Wow, that’s impressive. I think running brings out the worst in any muscle weaknesses.
Planks are really great exercises! They aren’t the only exercises that I do for my core but they are very effective.
I like to do side plank crunches (along with the standard side plank holds). You can complete them faster, but they are still brutally effective. I also got to the point where I got a bit bored always doing planks for time so started to add weight to my back. You can check out some of those variations on a post I put out a few months ago
http://www.mavrocatstrength.com/2013/02/24/if-it-hurts-to-cough-the-next-day/
You are really getting strong! 🙂
Chris
http://www.mavrocatstrength.com
Thanks! I hadn’t thought to hold a weight during side planks … ugh. I will give those crunches a try though.
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