Develop a dynamic core with mobile planks

Plank exercises are well known, tried and true. Core strength is essential but not just in a fixed position. Here, Dennis Angelina shares with you a mobile plank exercise that will develop your core and strengthen you in functional ways that the stationary plank cannot.

The hurdle

The hurdle used in this video can be purchased online or from a sporting goods store, and is a basic one used in gymnastics, baseball, and basic calisthenics. If you don’t have a plastic hurdle like the one used here, don’t worry — you can use just about anything you want, even a stack of books or a shirt box, to maneuver over. Just be sure that its height is about midway up your forearm, as a good height to start.

The plank position

There are several plank positions, but all require that your body holds a straight line from your ankles to hip, to your shoulder to your ears. Your legs, abs, shoulders and arms should be tight, with no sagging at the midsection, hunching at the shoulders, or tilting of the head.

Planks can be held in the full-arm push-up position or in the bent arm forearm position. We’ve previously shown several basic plank exercise variations here and here. Today’s plank is more mobile and requires lateral movement over a hurdle.

What to do

Place the hurdle and get down next to it in a push-up plank position (as opposed to a plank position on your forearms). For the sake of following the video, begin on the left side of the hurdle.

Begin by raising your right hand and tapping your left shoulder, then return the hand to the floor.

Next, raise your left hand and tap your right shoulder, then return the hand to the floor.

Now, keeping your feet where they are, “walk” over the hurdle with your hands. Your right hand raises over the hurdle and places down on the right side of the hurdle. Then lift your left hands and move it over the hurdle and place it down on the right side.

At this point your upper body is on the opposite side of the hurdle, while your feet remain on the left side unmoved.

Now repeat to move back to the starting position, by first raising your left hand and tapping your right shoulder, then returning the hand to the floor. Next, raise your right hand and tap your left shoulder, then return the hand to the floor. Then walk both hands over to the left side.

Repetition develops the core

From the first move of getting into the plank posture, your core (abs, waist, glutes, back, shoulders) will start to fire. And as you raise your arms to touch and then walk over the hurdle, the muscles will really begin to burn and develop.

Even one time back and forth will be tough for many to do. But try for 5 or 10 repetitions over time. A strong core is essential to good health and posture and balance. However, a dynamic core — one that is strong in place and in motion — is even more beneficial, especially for those who engage in physical activities.