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Let These Five Planking Exercises Take Your Core To the Next Level

Core exercises⁠—you love to hate them! But your climbing will thank you.

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Begin by trying to hold each pose for 30 seconds. Work your way up to 1-2 minutes per a rep. Rest for 1 minute and then repeat 3 times. Form is the most important part. If your form is failing, then stop and rest.

Exercise 1: Beginner Plank

For this exercise, either go on a softer surface or place a towel under your knees. Place your forearms, hands, and knees on the floor. Keep your back as straight as possible and your head/neck in a neutral position. Make sure not to let your lower back slouch towards the floor to arch your back.

Exercise 2: Traditional Plank

Place your forearms, hands, and toes on the floor and lift up. Keep the back as straight as possible and your head/neck in a neutral position. Make sure not to let your lower back slouch towards the floor to arch your back. Note: This can also be done on the palms of your hands.

Exercise 3: Side Plank

We can’t forget our obliques! Lay on your side with your forearm perpendicular to your body. Place one foot on top of the other foot and lift up your hip that is closest to the ground. Then switch sides.

Exercise 4: Plank on Exercise Ball

Place your hands on the floor and your toes on the top of exercise ball. Keep your entire back and abs engaged so your pelvis doesn’t droop. Try to maintain a straight line from your upper back to butt.

Exercise 5: Plank on Rings/TRX

Place your hands on the floor and your toes in the rings/TRX. Keep your entire back and abs engaged so your pelvis doesn’t droop. Adjust the level of the rings/TRX for your height so that you can maintain a straight line from your upper back to butt. Note: This can be done on your palms or your forearms.