Turn Your Plank into a Full-Body Workout

Turn Your Plank into a Full-Body Workout

There's a lot you can do when you start with a simple plank

It’s now abundantly clear that planks are better than crunches. Why? They activate your abs more efficiently without forcing you to repeatedly contort your lower back. And that means “How long can you hold it?” has become the new “How many can you do?” among exercise show-offs.
The current record – set by former US Marine George Hood earlier this year – stands at five hours, 15 minutes and 15 seconds. If that gives you a twinge of shame, though, don’t worry: though spine-and-core specialist Dr Stuart McGill, who runs BackFitPro, suggests that any fit man should be able to hold the position for at least two minutes, he also says there’s minimal benefit in struggling on for longer.
Our recommendation? Once you hit the two-minute mark, introduce variations that challenge your arms, legs, shoulders and core stability, mimicking movement patterns you’ll use in real life. The circuit here, designed by trainer Josh Stolz, does just that: use the five hours you’ve just saved to catch up on some Narcos.

How it works

This workout builds what Stolz calls “Mostability”, the combination of mobility and stability you use to do everything from getting out of bed to crawling through a Tough Mudder trough. The moves get increasingly tough: if you can’t manage the ones at the end, repeat the early moves until you’ve built the strength to see the whole thing through.

Directions

Assume the position, then perform the moves in order, moving directly from one to the next. Do three reps each side of each position, completing all your reps on one side before switching to the other. Too easy? Add another two reps on each side.

1. Leg flex and extend

 Get into a press-up position and raise your right leg off the floor. Drive your right knee towards your hands, then bring your heel up towards the ceiling as you form a sideways Y-shape with

 your body.

2. Hip twist

From your press-up position, pivot on your left foot, rotating your hips and shoulders to the left as you drive your knee from right to left. Then bring your heel up behind you.

3. Forward reach 

 

Stay in your press-up position with hands under your shoulders, then lift your right hand off the ground. Lower your hips and drive your right arm forward, then push your hips upward and your hand behind you, forming an inverted V.

4. T-reach 

 

Get into a modified side plank with both feet on the ground and one hand on the floor. Rotate your hips to the right as you bring your right arm up in a T position, then to the left as you bring your hand underneath and across your body.

5. Side plank swing 

 

Get into a side plank, resting on your left forearm and keeping your top leg slightly elevated. Simultaneously drive your right foot and right hand forward and backwards.

Turn Your Plank into a Full-Body Workout

There's a lot you can do when you start with a simple plank

It’s now abundantly clear that planks are better than crunches. Why? They activate your abs more efficiently without forcing you to repeatedly contort your lower back. And that means “How long can you hold it?” has become the new “How many can you do?” among exercise show-offs.
The current record – set by former US Marine George Hood earlier this year – stands at five hours, 15 minutes and 15 seconds. If that gives you a twinge of shame, though, don’t worry: though spine-and-core specialist Dr Stuart McGill, who runs BackFitPro, suggests that any fit man should be able to hold the position for at least two minutes, he also says there’s minimal benefit in struggling on for longer.
Our recommendation? Once you hit the two-minute mark, introduce variations that challenge your arms, legs, shoulders and core stability, mimicking movement patterns you’ll use in real life. The circuit here, designed by trainer Josh Stolz, does just that: use the five hours you’ve just saved to catch up on some Narcos.

How it works

This workout builds what Stolz calls “Mostability”, the combination of mobility and stability you use to do everything from getting out of bed to crawling through a Tough Mudder trough. The moves get increasingly tough: if you can’t manage the ones at the end, repeat the early moves until you’ve built the strength to see the whole thing through.

Directions

Assume the position, then perform the moves in order, moving directly from one to the next. Do three reps each side of each position, completing all your reps on one side before switching to the other. Too easy? Add another two reps on each side.

1. Leg flex and extend

 Get into a press-up position and raise your right leg off the floor. Drive your right knee towards your hands, then bring your heel up towards the ceiling as you form a sideways Y-shape with

 your body.

2. Hip twist

From your press-up position, pivot on your left foot, rotating your hips and shoulders to the left as you drive your knee from right to left. Then bring your heel up behind you.

3. Forward reach 

 

Stay in your press-up position with hands under your shoulders, then lift your right hand off the ground. Lower your hips and drive your right arm forward, then push your hips upward and your hand behind you, forming an inverted V.

4. T-reach 

 

Get into a modified side plank with both feet on the ground and one hand on the floor. Rotate your hips to the right as you bring your right arm up in a T position, then to the left as you bring your hand underneath and across your body.

5. Side plank swing 

 

Get into a side plank, resting on your left forearm and keeping your top leg slightly elevated. Simultaneously drive your right foot and right hand forward and backwards.