From yoga to Pilates to more general workouts, the call for core strength is ubiquitous.

As a yoga teacher, I constantly need to remind students to engage their core. It’s not about shame or even strength鈥攊t’s the knowledge that an activated core will deliver support and improved alignment while alleviating potential pain.

Why Core Strength Is Essential

When contracted, the muscles of your core support the spine, help you maintain proper posture, and reduce your risk of injury. Many people think the “core” refers to only the superficial abdominal muscles, but your core muscles extend from the diaphragm to the pelvic floor and surround the trunk in a . That includes all of the abdominal muscles (rectus abdominis, internal and external obliques, and deep transversus abdominus) as well as those of the hips, glutes, and lower back (including the erector spinae and multifidus).

That鈥檚 a lot of support. If you鈥檙e not properly activating your core, or if you lack sufficient strength in your muscles, you鈥檙e at a disadvantage.

Given the complexity of the primary and supportive muscles that are considered part of the core, it can actually be easier to discern when you鈥檙e not engaging them compared to when you are using your core effectively. These signs may be subtly indicating that you need to activate or strengthen your core.

6 Signs You Need More Core Strength

Though there are many causes for each of the following indications, a weak core is a simple factor to address.听Be sure to consult with your physician if you鈥檙e experiencing pain or discomfort.

1. Posture Challenges

Slouchers, this one’s for you.

Your core muscles support the spine and help you maintain a neutral posture. If you struggle to do so when you鈥檙e seated or standing, these are signs that you might not be engaging your core or would benefit from strengthening your core.

2. Difficulty Maintaining Alignment

If you experience difficulty maintaining alignment in your lower back and hips when you鈥檙e in yoga poses or other positions that demand strong core engagement, you may not be using those muscles as much as is needed.

For example, do your hips start to sag in ? Does your look more like a or ?听You may need to engage or strengthen your deep transversus abdominis, rectus abdominis, and perhaps gluteus maximus muscles to help support your spine.

3. Balancing Challenges

that increasing core strength supports better balance. A strong and active core enhances balance by strengthening the connection between the upper and lower body and delivering more control over your center of gravity.

But don鈥檛 strain with all your might. Tensing to the point of becoming rigid is actually counterproductive to balancing. Your body needs to be able to as you balance. Simply focus on drawing your muscles toward your spine and grounding through your standing leg while breathing slowly and easily.

4. Hip Pain

If your hips ache after a workout or throughout the day, one potential cause is not engaging your deep hip muscles.

These deep core muscles create connections among the spine, pelvis, and hips and are essential to maintaining your alignment. A lack of support from weak or inefficiently engaged muscles will be taken up elsewhere by neighboring muscles, such as the hip flexors, external rotators or adductors, or the hip capsules or joints themselves. This overloading can cause strain.

For example, when you balance on one leg, if you鈥檙e engaging your deep abdominal muscles, pelvic floor muscles, and gluteus medius muscles, your hips will remain level. But if the hip on your lifted leg side drops down and the hip on your standing leg sways out to the side (known as ), chances are your gluteus medius is weak or not engaging. This can cause referral tension in one or both hip flexors, adductors, piriformis, and of the hips (as well as the quadratus lumborum in the lower back).

5. Knee Pain

There is evidence that suggests a weak core can increase the risk of knee injuries and knee pain. A conducted in athletic populations found that lower scores in core strength, core proprioception, and neuromuscular control of the core were found to be risk factors in the development of lower extremity injuries.

Your entire body is connected through your skeleton, muscles, and connective tissue. If you are not engaged and aligned toward the top of your body, the structures below will also experience misalignment. This can place excessive pressure on the knee joints, including the cartilage, meniscus, ligaments, and bony structures.

6. Low Back Soreness

There are countless explanations for low back achiness, soreness, discomfort, and pain. However, if you feel a dull ache in your lumbar area after practicing yoga, find it difficult to get out of bed the morning after a challenging workout, or have developed chronic back pain, there鈥檚 a chance you鈥檙e either not engaging your core muscles or need to strengthen them.

The purpose of the core muscles is to help stabilize the spine. When you engage your core, you create tension in the abdominal and lower back muscles that reinforces spinal stability and reduces the load on your joints as well as your intervertebral discs. This tension results from contracting the deep and often overlooked muscles of the core, including the multifidus, rotatores, intertransversarii, and pelvic floor.

Without the stability provided by deep muscle engagement when you move through yoga poses, workouts, or everyday life, the more superficial muscles in the lower back will be forced to compensate, or that load will be transferred to joints and other structures. These muscles are better suited to other roles like large or fast movement, so demanding that they take on the role of creating stability could lead to those muscles feeling tense or sore later.

This can of lower back pain and tightness and make you susceptible to tweaking your back.

The post 6 Subtle Signs You Need to Strengthen Your Core appeared first on 国产吃瓜黑料 Online.

Your core is, quite literally, at the center of everything you do. It鈥檚 what powers your paddle strokes, allows you to reach for a climbing hold, and makes hoisting a heavy pack and carrying it over miles of technical terrain possible. It also helps you avoid injury during all those pursuits. But to make it work for you, you have to incorporate core exercises into your training plan.

What Exactly Is Your Core?

Often, core work focuses on building the vanity muscles of the six-pack (also known as the rectus abdominis) through crunches, which can and lead to neck and lower back discomfort. A well-rounded core routine will target the entire core musculature, which also includes your diaphragm, pelvic floor, transverse abdominis (the deep core layer which provides postural stability), obliques, and some of your back muscles (erector spinae, multifidus).

While much of traditional core training involves exercises like planks (a static movement), you also need to train for dynamic stability. 鈥淏eing in the outdoors is sometimes very unpredictable,鈥� says , a San Diego-based strength coach.听Being able to engage your core during movement better prepares you to prevent falls or to catch yourself if you do fall.

That鈥檚 particularly important as you age and balance and stability become more challenging. Gaudreau notes that core strength training 鈥渃an give you the confidence that you don鈥檛 have to start living a smaller life because you鈥檙e afraid of feeling less quick, less reactive, less strong.鈥�

Building muscle memory through core strength training allows you to act faster in a potential injury situation. 鈥淭he body is going to do what the body does,听but the more practice we give it, the more it鈥檚 going to adapt,鈥� says Gaudreau.

The Moves

Core work can be part of a warm-up, cool-down, or an active recovery day. Including it in a dynamic mobility warm-up can prepare your body for your workout. Single-leg Romanian deadlifts, for example, are great before a hike because they can 鈥渨ake up your balance,鈥� says Gaudreau. Suitcase carries can prime climbers for unilateral movements.

Instead of doing all these movements at once, choose three or four to group together, mixing different types of movements. A Pallof press, dumbbell windmill, and Russian twist will allow you to train your rotation and anti-rotation patterns while also working in multiple planes of motion.

Since your priority is likely your outdoor sport, start off slow with core training and add more reps or sets as you become more comfortable with these moves. 鈥淎nytime you start anything new, the thing that makes you sore is novelty,鈥� says Gaudreau.

1. Side Plank with Rotation

What this move does: Improves balance; works the muscles in your hips, core, and shoulders; protects your spine

How to do it: Begin by lying on your right side, legs extended and stacked on top of one another. Prop your torso up on your right elbow, with your arm stacked directly under your shoulder, and palm flat on the mat. Inhale and engage your core, squeeze your glutes, and raise your hips and knees from the floor until your body is in a straight line.

Raise your left arm and exhale as you reach your left hand under your torso. Pause before bringing your left arm back to the starting position, keeping your hips elevated until you have completed all the repetitions. Move through a straight-arm plank to switch sides.

Volume: Two sets of 8 to 12 reps per side, with one minute of rest in between. As you progress, you can advance this movement and increase the following exercises to three sets.

2. Bird Dog

What this move does: Works the core, shoulders, and glutes; challenges balance and stability; improves hip and shoulder mobility

How to do it: Begin on all fours with your hands directly under your shoulders and your knees under your hips. Maintain a neutral spine. Inhale to engage your core and exhale as you raise your right arm in front of you and left leg behind you until they are parallel to the floor, keeping both limbs straight. Slowly return to the starting position.

Keep your body from tilting or collapsing to one side to engage your core more efficiently. Repeat this movement for all repetitions on one side before switching sides.

Modified version:听If being on your knees is challenging, you can put a mat under your knees or perform a Dead Bug, which flips this movement upside-down. Lie on your back and raise your arms straight into the air, directly over your shoulders. Raise your legs with bent knees, keeping your knees directly above your hips. Engage your core and slowly lower your right arm toward the floor behind you and extend and lower your left leg toward the floor in front of you, hovering both limbs for a moment just above the floor. Return to the starting position and repeat this movement for all repetitions before switching sides.

Volume: Two sets of 8 to 12 reps per side, with one minute of rest in between.

3. Pallof Press

What this move does: Works your deep stabilizer core muscles; challenges you to limit rotation of the spine while building core stability

How to do it: Attach a light resistance band to an anchor point (e.g., a rig at your gym or a door frame at home). Grip the other end of the band with a hand-over-hand grip and step away from the anchor point until there is no slack in the band. Standing with the right side of your body in line with the anchor point, hold the band at chest height with bent elbows. Exhale as you slowly press your arms out straight in front of you. Pause, then slowly return.

Repeat this movement for all repetitions before turning around so your left side is in line with the anchor point. The goal is to avoid any twisting in your torso. If you find your body twisting, step a little closer to the anchor point to lighten the load.

Volume: Two sets of 8 to 12 reps per side, with one minute of rest in between.

4. Resistance Band Roll-Down/Roll-Up

What this move does: Strengthens back and transverse abdominis muscles; helps you stabilize through a full range of motion

How to do it: Sit on a mat and loop a light-to-medium resistance band around the soles of your feet. Extend your legs in front of you and grip the other end of the band with elbows bent and shoulders drawn back. Inhale to engage your core and exhale as you slowly lower your torso back toward the mat, hovering slightly above the floor for a moment before slowly rising back to a seated position. If you start to lose core engagement or stability on the way down, that鈥檚 a good stopping point, and you can start to rise back up from there.

Volume: Two sets of 8 to 12 reps, with one minute of rest in between.

5. Dumbbell Windmill

What this move does: Challenges your body through all planes of motion for greater mobility and flexibility; challenges rotational stability; works core (with an emphasis on obliques) and shoulder muscles

How to do it: Stand with feet shoulder-width apart, holding a dumbbell in your left hand. Bring the dumbbell to your left shoulder and then extend your left arm up to raise it directly overhead. Turn your gaze toward the weight and exhale as you slowly slide your right hand down your right leg until you reach your ankle. Then, slowly rise to a standing position. Repeat this movement for all repetitions before switching sides.

Note: You can also do this with a light kettlebell, soup can, or a听bottle of water.

Volume: Two sets of 8 to 12 reps per side, with one minute of rest in between.听

6. Kettlebell Good Morning

What this move does: Challenges the muscles of the lower back as well as hamstrings and glutes; trains the hip-hinge pattern,听which is crucial for lifting heavy things off the ground

How to do it: Grip the handle of a kettlebell with both hands and bring it to chest height. Stand with feet hip-width apart, with a soft bend in the knees. Inhale to engage your core. Keeping a flat back and neck in line with your spine, exhale as you hinge at the hips and send your butt back. Lower your torso as close as you can to parallel with the floor. Pause, then inhale as you slowly rise back up.

Note: You can also use a dumbbell held horizontally or even a jug of water.

Volume: Two sets of 8 to 12 reps, with one minute of rest in between.

7. Kettlebell Single-Leg Romanian Deadlift

What this move does: Works one limb at a time,听which can help identify and correct muscle imbalances; challenges the core as well as the glutes and hamstrings; promotes stability in the standing position

How to do it: Stand with feet hip-width apart, holding a kettlebell in your left hand. Pull your left shoulder back and inhale to brace your core. Allow a slight bend in your right knee and exhale as you slowly hinge at the hips, sending your left leg back behind you with your foot flexed. Your left hand holding the kettlebell lowers toward the floor. Maintain a flat back and neutral neck throughout the movement. Rise back to standing and lightly tap your toes to the ground before repeating the movement. Finish all reps on this side before switching.

Note: You can also do this movement with a dumbbell.

Volume: Two sets of 8 to 12 reps per side, with one minute of rest in between.

8. Dumbbell Russian Twist

What this move does: Works rotation and anti-rotation patterns; challenges obliques and transverse abdominis

How to do it: Sit on a mat with bent knees and hold a dumbbell at your torso with bent elbows. Inhale to engage your core and hover your feet slightly above the floor. Twist your torso to the right, then back to center, then to the left. That鈥檚 one rep.

Volume: Two sets of 8 to 12 reps, with one minute of rest in between.

9. Dumbbell Suitcase Carry

What this move does: Challenges dynamic stability to prepare for carrying uneven loads; works entire core musculature; helps with anti-rotation pattern

How to do it: Hold a heavy dumbbell in one hand and slowly walk the length of the room or gym, trying to avoid leaning or rotating toward the side with the dumbbell. Before turning back, switch the dumbbell to the opposite hand.

Volume: Two sets of 8 to 12 reps per side, with one minute of rest in between.

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You likely know that maintaining a strong core is important for your overall health and fitness. But finding the time鈥攁nd resources鈥攖o build that necessary strength can be, well, challenging, especially if you鈥檙e constantly on the go or don鈥檛 have access to a gym.

And no, core workouts aren鈥檛 about a six-pack. A strong core can improve your posture, balance, and stability. It can also prevent back pain and injuries, keeping you running, climbing, and cycling as much as you please.

Best of all, you don鈥檛 need heavy weights or fancy equipment to achieve these goals鈥攋ust your own bodyweight. Plus, no-equipment core workouts can be tailored to fit your needs and fitness goals. Each of these exercises has a modification option, in addition to the full version of the movement. Regardless of which option you practice, each exercise will help you work all aspects of your core鈥攊ncluding your obliques and erector spinae.

No-Equipment Core Workout

1. Side Plank or Kneeling Side Plank

What It Does: Works your obliques and shoulder girdle.

How to Do It: Start by laying on your side. Place your forearm on the ground, with your elbow in line with your shoulder. Your forearm and bicep should make a 90-degree angle. Stabilize your shoulders by tucking your shoulder blade down and away from your ears.

To move into , stack your legs on top of each other, pressing the lower side of your bottom foot into the ground. Raise your hips up.

For Kneeling Side Plank, create a 90-degree angle with your quads and calves, stacking the upper half of your legs on top of each other. Make sure your knees are aligned with your hips, and lift your hips up.

Volume: Hold this position for 15 to 30 seconds, repeating it on both sides of your body. Complete two to four repetitions, resting for 30 seconds in between sets.

2. Alternating Superman or Elbows Bent Superman

What It Does: Works your erector spinae (part of your overall core and trunk), as well as your glutes and hamstrings. It also helps improve your posture and prevent back pain.

How to Do It: Lie on your stomach, with your arms stretched overhead and your legs fully extended. While looking at the ground, raise your opposite arm and leg off of the ground. Engage your core, lower back, and glutes. Hold this lift for three seconds at the top, before switching to the other arm and leg.

If you have issues with shoulder mobility or range of motion, practice an Elbow Bent Superman, which works the same muscle groups as the previous exercise. Start in the same position as the Alternating Superman, with your stomach on the ground and your legs and arms stretched. Bend your elbows to 90 degrees. Lift your arms and legs off of the ground. Hold this position for a few seconds before lowering down.

Volume: Move through this exercise for 30 to 60 seconds. Complete two to four sets, resting for 30 to 45 seconds between sets.

3. Hollow Hold or Modified Hollow Hold

What It Does: Works your external obliques, rectus abdominis, psoas, and quads.

How to Do It: Start by lying on your back with your arms overhead and legs extended in front of you. Raise your arms and legs off of the floor, leaving your lower back and hips on the floor. Your body should resemble the shape of a banana. Hold this position for 30 seconds.

For the modified version, instead of straightening both legs, bend one knee and extend the other leg. Make sure you don鈥檛 feel an arch in your low back.

While holding this exercise, make sure to remember to breathe. If you find yourself holding your breath, try the modified version.

Volume: Hold this exercise for 30 to 60 seconds before lowering down. Repeat it two to four times, resting for 30 to 45 seconds between repetitions.

4. Plank Shoulder Taps or Kneeling Shoulder Taps

What It Does: Works your entire body, especially your shoulders, rectus abdominis, quads, obliques, and lower back. Helps with stability.

How to Do It: Start in a plank position, with your feet shoulder-distance apart and your hands directly under your shoulders. Engage your core and squeeze your glutes. Without rocking your hips, lift your left hand up and tap your right shoulder. Lower it back down to the ground. Lift your right hand to tap your left shoulder. Continue to cycle through this movement, alternating sides. To stabilize your hips during this exercise, pretend that you have a glass of water on your back鈥攁nd try to move without spilling the water.

If your hips keep rocking, drop to your knees, maintain the same upright position in your arms and upper body.

Volume: Move through this exercise for 30 to 60 seconds. Complete two to four rounds, resting for 45 to 60 seconds between sets.

The post This Core Workout Is Only 4 Moves鈥攁nd Doesn鈥檛 Require Any Equipment appeared first on 国产吃瓜黑料 Online.

My first lesson in electrical muscle stimulation (EMS) is this: it won鈥檛 work if you鈥檙e not wet.

That鈥檚 how I found myself, on a Friday afternoon, swapping my gym clothes for a skintight shirt. Personal trainer Connie Ruiz then buckled me into a soft-shell carbon-fiber jacket and matching shorts, each equipped with electrodes. The layers were presoaked, but for good measure, Ruiz fired off a few more squirts of lukewarm water into both the jacket and shorts.

Ruiz is the owner and operator of , an exercise studio just outside Washington, D.C., that specializes in one-on-one EMS training. Ruiz guides everyone from gym novices to fitness junkies through 20-minute strength workouts while delivering low-frequency currents to their muscles via an : a metal box with an LCD, ten dials, and two leads that are attached to the jacket and shorts I鈥檓 wearing. Twisting the dials sends electricity to different muscle groups.

According to James Cousler, a certified strength and conditioning specialist and Personal20鈥檚 director of education, slow-twitch muscle fibers are usually the first to be engaged during a strength workout. Engaging the fast-twitch fibers, he says, requires more resistance. EMS training is more time-efficient: it activates both types of fibers simultaneously, without the additional load. Proponents of EMS say that this leads to a harder workout in a fraction of the time鈥攐ne that works the muscles and defines them without putting as much stress on the joints. Ruiz discovered EMS exercise five years ago, tried it for a month, and never looked back. 鈥淚 couldn鈥檛 believe the definition I started seeing in my arms,鈥� she says.

Physical therapists and elite athletes have used EMS as a recovery tool for decades. Some research shows that electrically induced muscle contractions may reduce swelling, inflammation, and pain. By the early 2000s, EMS became more popular among the fitness crowd, who zapped their muscles on a hunch that being jolted with electricity would increase their gains. In the past several years, EMS workout studios have popped up in New York, Tennessee, Florida, and a handful of other states, including Ruiz鈥檚 studio in Virginia, where three introductory sessions will run you $109.

There鈥檚 a small but growing body of research assessing the effectiveness of EMS for strength training. A 2016 study with 41 participants, for example, showed that EMS workouts were roughly as effective as high-颅intensity resistance training in increasing muscle gains. (Unsurprisingly, in addition to being peddled to the fitness crowd, EMS is also advertised as a hassle-free way to tone abs and tighten butts. One such product, the , has been cleared by the Food and Drug Administration for strengthening abdominal muscles.) But standing there dressed like an extra from Tron, I was pretty skeptical.

Ruiz started by determining my optimal electrical setting (a medium level, which she said was normal for a newbie); I immediately felt the throbs in my thighs. She let it run during a warm-up round of bodyweight squats and jumping jacks, then eventually handed me a pair of two-pound weights and told me to do ten biceps curls. I thought she was joking, but by the eighth rep my arms felt it. After kickbacks, rows, and flys, my muscles were tight鈥攖he type of tightness I鈥檇 feel after doing the same exercises with 40-pound dumbbells鈥攁nd pulsing intermittently as Ruiz adjusted the machine鈥檚 dials.

Critics question whether EMS is really better than regular strength training, and was inconclusive on the effectiveness of EMS workouts. Meanwhile, the Food and Drug Administration notes that while EMS devices can speed recovery and may be able to strengthen muscles, they鈥檙e not a shortcut to a six-pack.

Close to the end of our 20-minute session, though, I was feeling the EMS鈥檚 power. Sets of crunches and planks had my core shaking, partly from the electrical current and partly from fatigue. For the cooldown, Ruiz had me lie on my back on a floor mat. 鈥淲e call this the fish flopping out of water,鈥� she said. While I relaxed with light current jostling my arms and legs, I felt soggy, sore, and surprisingly satisfied. Even if it鈥檚 no better than lifting, it鈥檚 certainly less boring than your average trip to the gym.

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There鈥檚 a lot to love about sliders. The versatile disc-shaped exercise tools that you place under your hands or feet during bodyweight moves听add dynamic movement to your strength workout. This increases core engagement and amps up the difficulty of basic exercises like planks听by activating more muscles at once.

Sliders are small, portable, and work well on a number of surfaces, including wood, carpet, and linoleum,听making them an easy addition to your at-home gym or travel workout kit. Plus, they鈥檙e affordable, at about $8听.

Below, , a Boulder, Colorado鈥揵ased strength and conditioning specialist, running coach, and elite marathoner, shares a six-move slider workout for outdoor athletes. She incorporates sliders into her workouts about once a week听and designed the below routine to activate the glutes and core, two major muscle groups that are critical for everything from hiking to swimming. The routine also targets the hamstrings, inner thighs, and shoulders and听incorporates some stability work. Do this workout before or after your main workout as supplemental strength training, or try it听on its own听for a standalone burst of strength work.

The Workout

You鈥檒l break the following six moves into three sets of two exercises. Perform each set three times, resting as much as you need between each round to maintain听good form. After three rounds, rest for two minutes before moving on to the next set.

Set 1: 20 single-leg reverse lunges (10 each side),听10 body saws

Set 2: 20 single-leg squats听(10 each side),听10 pikes

Set 3: 10 double-leg eccentric hamstring bridges, 20 mountain climbers

The Moves

Single-Leg Reverse Lunge

What it does: Instead of stepping your leg back into a lunge, you slide it, which allows you to better focus on engaging the standing glute. The slow-fast tempo鈥攜ou lower into the lunge with control, then explode back up鈥攂uilds both strength and power in your lower half.

How to do it: Stand up tall with your feet hip-distance apart and your hands clasped in front of your chest. Place one foot听on the slider. This is the starting position. Over the course of two to three seconds, push the slider backward and bend your knee to lower into a lunge. Make sure your standing leg doesn鈥檛 cave inward: keep your hips, knees, and ankles all in one line. Pause when your leg forms a 90-degree angle. Squeeze your standing glute and quickly reverse the movement to return to the starting position鈥攖his should take about a second. This is one rep. Make it harder by holding a or 听at your chest.

Volume: 10 reps, then switch sides and repeat

Body Saw

What it does: Works the stabilizer muscles in the core and shoulders by adding dynamic movement to a plank.

How to do it: Lower into a forearm plank with your feet on the sliders. Your chest, hips, and ankles should be in one long, straight line. Engage your glutes and brace your core. Staying in plank position, shift your body weight as far forward as you can over the course of two seconds, bending deeper into the elbows and moving forward through the shoulders. Pause, then slowly shift your body weight听back as far as you can over the course of two seconds. That鈥檚 one rep. Make sure your hips stay elevated as you shift back and forth. Increase the challenge by slowing the tempo.

Volume: 10 reps

Single-Leg Lateral Squat听

What it does: Targets the gluteus medius鈥攁 small, important stabilizer toward听the side of your butt鈥攂y emphasizing controlled yet explosive lateral movements.

How to do it: Stand up tall with your feet hip-distance apart and your hands clasped in front of your chest. Place one foot听atop the slider. Bend your standing knee鈥攖he leg that is not听on the slider鈥攁nd drop your hips back into a squat as you keep your other leg straight and slide it out sideways. Squat down slowly over the course of two to three seconds, lowering as far as you can without letting the heel of the standing foot leave the ground. Pause at the bottom of the squat. Squeeze your standing glute to quickly reverse the movement over the course of one second. That鈥檚 one rep.

Volume: 10 reps on听each side

Pike

What it does: Engages deep midsection muscles by requiring the core to drive the entire movement.

How to do it: Get into a forearm plank position with your feet on the sliders and chest, hips, and ankles in one long, straight line. Squeeze your glutes and brace your core. This is the starting position. Keeping your legs straight, slowly raise your hips as high as you can over the course of two seconds,听using听your core to bring your feet toward听your hands.听Pause, then slowly reverse the movement to return to the starting position over the course of two seconds. When you come back to the starting position, make sure your hips stay in line with your chest and ankles. Up the challenge听by placing both feet on the same slider.

Volume: 10 reps

Double-Leg Eccentric Hamstring Bridge

What it does: Strengthens the hamstrings. This eccentric move鈥攎eaning the muscle is lengthening under load鈥攊s especially important for anyone who hikes or runs downhill,听since it mimics the way the hamstrings engage during听downward movement.

How to do it: Lie听on your back with your knees bent and your听feet about hip-width distance apart and flat on the ground about six to eight inches from your hips. Let your arms rest at your sides. Place a slider under each foot so that the center of the slider is under your heel. This is the starting position. Press through your heels to lift your hips until they are in a straight line with your quads. From here, slowly straighten your legs over the course of six to eight听seconds,听so that you wind up with your heels on the ground, legs fully extended, and pelvis still lifted off the ground. Keep your hips as high as possible. Once your legs are fully straight, lower your hips to the ground. That鈥檚 one rep. Make it harder by lifting both arms straight up.

Volume: 10 reps

Mountain Climber

What it does: Strengthens the shoulders and builds core stability and strength.

How to do it: Get into a high plank position with your feet on the sliders and your chest, hips, and ankles in one long, straight line. Squeeze your glutes and brace your core. This is the starting position. Keeping your upper body still and your core engaged, quickly slide one knee straight up toward听your chest and back out. Repeat with the other knee. That鈥檚 one rep. To target your obliques鈥攖he muscles on the sides of your stomach鈥攕lide your knee into your chest diagonally.

Volume: 20 reps

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When it comes to muscles, small can be mighty. Glutes and quads may seem like the MVPs of running, skiing, and cycling, but stabilizers鈥攖he tiny muscles that support your joints鈥攑lay an important role, too. According to Chris Dellasega, strength coach for the USA Cycling men鈥檚 track program, treat颅ing them as an afterthought can increase your chance of injury. 鈥淎 chain is only as strong as its weakest link, and many times that weak link is a stabilizer,鈥� he says. Here, Dellasega shares a five-move routine that targets these underappreciated workers.

External Rotation

Why:听To correct shoulder-muscle imbalances and prevent rotator-cuff injury, important for climbers and swimmers.

How:听Lie on your side with one arm folded under your head, knees bent 90 degrees, shoulders and hips stacked. Holding a light to medium-heavy weight in your top hand at belly-button level, bend your elbow 90 de颅grees and pull your shoulders back and down. Brace your core. Keeping your wrist straight, el颅bow bent, and upper arm close to your side (but not touching), raise the weight for one count, aiming for your fist to be pointed straight up to the ceiling. Slowly lower it back down for four counts. Do three sets of 10 to 12 reps on each side.

Powell Raise

Why:听To stabilize the scapula, which will improve running posture and your ability to hold 听in cycling.

How:听Lie on your side with your arm folded under your head, knees bent 90 degrees, shoulders and hips stacked. Pull your shoulders back and down. Grab a light to medium-heavy weight and hold it just above the ground in line with your face, arm mostly straight and wrist neutral. Raise the weight for one count until your arm is pointed straight up to the ceiling. Lower for four counts until your arm is parallel to the floor. Do three sets of 10 to 12 reps on each side.

Standing Calf Raise

Why:听To strengthen the calves and reduce knee and ankle injuries. Crucial for runners.

How:听Place the balls of your feet on a platform, ideally four inches tall or higher. Slightly bend your standing leg. Hold a medium-heavy to heavy weight in your standing-leg hand and grab onto a fixed object like a railing or the back of a chair with your other hand. Drop your standing heel below the top of the platform for one count; pause at the bottom for two counts. Press through your big toe to raise your foot up as high as you can for one count. Do three sets of 12 to 15 reps on each leg.

Single-Leg Curl

Why:听To strengthen the hamstrings and help reduce the risk of knee injury.

How:听Lie on your back with your arms at your sides. Place one heel on top of an exercise ball and raise your other leg straight up, slightly bending your knee. Raise your hips while keeping them parallel to the floor, dig your heel into the ball, and roll it toward your butt for two counts. Reverse the movement for three counts. Do three to five sets of six to eight reps on each leg.

Stir the Pot

Why:听To strengthen the smaller trunk muscles that stabilize the spine, helpful for protecting the lower back from injury.

How:听Get in a straight plank position with your forearms on top of an exercise ball, feet shoulder-width apart. Tense your entire body, dig your forearms into the ball, and use them to roll the ball clockwise for 20 to 40 seconds while holding the rest of your body as still as possible. Rest for 10 to 15 seconds, then repeat for another 20 to 40 seconds, rolling the ball counterclockwise. Do three sets.

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Lightweight, affordable, and compact, resistance bands make it easy for almost anyone to get a full-body workout at home. That鈥檚 why they鈥檙e a staple for Seth Keena-Levin, an alpinist and coach with the training platform . You can work in any plane of motion and make precise tension adjustments, so they鈥檙e great for mimicking the demands of outdoor activities. To boost performance and prevent injury, Keena-Levin suggests running through this beginner-friendly workout two or three times a week. Cycle through the entire sequence three to five times, with a one- to two-minute rest between each circuit. You will need a mini band (small, with a flat profile) and a heavy-duty band (longer and thicker).

Lateral Leg Extension

Why: Works the glutes, which promotes knee stability and prevents common overuse injuries.

How: Loop a mini band around your legs just below the knees. Stand with your feet shoulder width apart, with light tension on the band. Kick one leg back diagonally as high as you can in a slow and controlled motion, keeping your knee extended and your ankle and toes flexed. To add intensity, move the band to your ankles. Perform 10 to 15 reps with each leg.

Alternating Y鈥檚

Why: Develops scapular (shoulder bone) stability, which helps prevent shoulder and elbow injuries.

How: With your feet shoulder width apart, gently engage your glutes and core, and pull your shoulders back and down. Grasp one end of a heavy-duty band in your right hand and bend at the elbow to bring it to your right hip. Hold the other end in your left hand and raise your arm up and out to the side, until your biceps is by your ear. Complete 10 to 15 reps, then repeat with the right arm.

Door Openers

Why: Develops grip strength and wrist and shoulder stability.

How: With your arms by your sides and your elbows at 90 degrees, hold one end of a mini or heavy-duty band in each hand, palms down. With light tension in the band, turn your palms up, then down. After 8 to 12 reps, flip your grip and perform the same motion in the opposite direction. This will work your muscles both eccentrically and concentrically.

Forward Lunge with Knee Drive

Why: Targets your posterior chain and hip flexors, and mimics sustained uphill movement.

How: Secure a heavy-duty band to the leg of a couch and loop it around your hips. Maintain a forward lean through your upper body and step your right leg forward into a lunge, knee bent 90 degrees. While straightening your right leg to a standing position, kick your left knee up toward your chest. Step your left leg back to return to a lunge before returning to the starting stance. Do 15 to 20 reps per leg.

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When climber听Beth Rodden was a child, she asked her mom why she听chose to walk, instead of run, with her friends. One of her mother鈥檚 friends laughed听and said, 鈥淲hen you have kids, you鈥檒l understand. It鈥檚 just not appropriate anymore.鈥� Rodden recounted the memory on last August, next to a photo of herself in wet running shorts. Her six-year-old son, Theo, had asked what happened. 鈥淢om鈥檚 pelvic floor never fully recovered after having you, so I pee when I run,鈥� she told him.

The challenges of returning to sports after childbirth go far beyond finding the time and energy as a new mom. When Rodden had Theo, she figured she鈥檇 bounce back quickly. After all, her body had already carried her through an illustrious athletic career that included the first free ascent of on Yosemite鈥檚 El Cap with Tommy Caldwell and the first ascent of (5.14c), one of the hardest crack climbs in the world, a feat which wasn鈥檛 repeated听for ten听years. But her return to sports called for more patience than she expected.

鈥淏eing a professional athlete, I just wanted to go back to normal after giving birth, but my body changed a lot,鈥� she says. 鈥淭hat was a huge shift for me to understand and accept.鈥�

She experienced cystocele, also known as , where the bladder drops from its normal position in the pelvis and pushes on the vagina, as defined by the听Mayo Clinic. Then听she dealt with mastitis infections and difficulty nursing. When she returned to climbing around nine months postpartum, Rodden听discovered she had diastasis recti, or split听abs. These听conditions are surprisingly common听postpartum.听听that upward听of 60 percent of pregnancies lead to听some degree of diastasis recti. Pelvic-organ prolapse affects nearly 听of pregnant people, and the prevalence of听听occurs听in听33 percent of women.

The Pregnant Body

鈥淚 wish every single person who goes through a pregnancy, whether they deliver or not, could automatically see a pelvic-floor specialist and have听physical therapy,鈥� says , a doctor of physical therapy and the founder of Boulder Physiolab in Boulder, Colorado. 鈥淚n an ideal world, you鈥檇 have a whole team鈥攁n OBGYN, a听physical therapist, a psychologist, a nutritionist, childcare support鈥攖o help manage these major physiological and life changes.鈥�

The body undergoes three broad categories of change during pregnancy and childbirth:听hormonal, physical, and postural, Haas explains.

From an athlete鈥檚 perspective, an important hormone of听note is relaxin,听which is produced by the ovaries and the placenta. It leads to ligament laxity, particularly in the pelvic area, to accommodate childbirth. That laxity can cause听听where the pelvis and spine meet. But听like most hormones, relaxin circulates in the blood and can affect all ligaments, not just those associated with pregnancy. This can result in听other injuries, says Haas, like plantar fasciitis, which is exacerbated by carrying extra weight. And because relaxin continues to have a strong presence throughout breastfeeding, loose ligaments can persist long after childbirth.

Besides the obvious baby bump and weight gain, the musculoskeletal system undergoes many unseen changes during pregnancy. The pelvic structure loosens so the hips can widen, which can also lead to a听bit of external rotation of the hips, says Haas. Joints become unstable. The ribs expand to make more room for the growing baby. Myofascial tissue, such as the pelvic floor and the abdominal wall, begins to expand听from the inside out. The linea alba, connective tissue that forms the vertical centerline of the six-pack,听begins to thin and separate. 鈥淭hings stretch out,鈥� says Haas, 鈥渁nd they don鈥檛 just bounce back like a rubber band after pregnancy.鈥�听Recovery time will look a little different for everyone.

As the body loosens, shifts, and grows, your posture will adapt to accommodate the physical changes. 鈥淲hen you carry something heavy in front of you, for example, you tend to lean back at the shoulders to counteract that force, which means your head is going to come forward, and then your hips and pelvis are going to go into an anterior pelvic tilt,鈥� says Haas. This strains the muscles through the shoulders and neck, the lower back, and the hips.

These are major changes, and returning to pre-baby athletic performance will take time.听鈥淚f I could give one piece of advice, I鈥檇 say just be patient with yourself and know that it might take you longer to recover, and that鈥檚 fine,鈥� Rodden says.

The Workout

Below, Haas and , a pre- and postnatal and a mother of three, share a progressive postpartum core routine and a suggested for returning to activity.

When you think of core workouts, you might think of crunches or seven-minute abs circuits, which mainly target the superficial abs. But postpartum, you want to avoid any type of forward-flexion-based moves, like crunches, for at least a couple of months, says Ziel. That forward folding and engagement听can stress the pelvic floor and exacerbate diastasis recti. The moves in the next section will help you safely improve strength, stability, and posture before fully returning to any sport. They can also alleviate听lower-back pain, since they encourage your body to return to balance and lessen any听stress in that area.

鈥淎lways start with smaller ranges of motion, and gradually increase that range as you start getting stronger,鈥� says Ziel. 鈥淟isten to your body. If you鈥檙e hurting, peeing your pants, or seeing coning of the belly, those are all signs that your body is saying, 鈥業鈥檓 just not ready yet,鈥欌�� says Ziel. 鈥�Yet is the key word, because you will get there eventually.鈥�

The Moves

Try to fit these in whenever you can throughout the day. 鈥淚鈥檇 rather see you do 10 or 15 minutes on a daily basis than two hourlong sessions a week,鈥� says Ziel.

Pay close attention to posture and mechanics in every movement, rather than high reps and additional load. It鈥檚 always better to do fewer听high-quality reps than more sloppy reps. And be sure to check in with your doctor before increasing your intensity and volume of activity after pregnancy.

Aim for one to three sets per move in each time block, two to three times per week, but don鈥檛 worry if they鈥檙e not all back to back or even on the same day.

Up to听Two Weeks Postpartum:

Deep Breathing

What it does: Pregnancy stretches the abdominal wall, pushes the diaphragm from its normal position, and changes your breathing patterns. 鈥淥ver the first couple of weeks postpartum, it鈥檚 important to relearn how to breathe and get the cardiovascular-diaphragmatic system back on track,鈥� says Haas. Deep breathing also calms the sympathetic nervous system and relieves stress.

How to do it: Slowly breathe in through your nose for a count of three to four seconds, hold your breath听for three to four seconds, then slowly exhale for another three to four seconds. Repeat. You can do this lying down, sitting, or standing, anytime throughout the day.听

Volume: Aim for at least a few minutes each session听and a total of 10 to 15 minutes per day.

Pelvic Tilt to Hip Roll听

What it does: Activates the pelvic floor and other deep core muscles to prepare them for more challenging exercises in the weeks to come. 鈥� are my initial go-tos听to wake up the core,鈥� says Ziel. 鈥淭hese are very gentle. I look at them more as movements than exercises.鈥�

How to do a pelvic tilt:听Lie听on your back, with your knees bent and your feet flat on the floor. Inhale deeply,听letting听your pelvis tilt forward and arching your lower back a little. Then exhale completely as you tilt back your pelvis, flattening听your lower back against the floor. Hold the tension for a second or two. Then inhale once again, allowing your pelvis to tilt forward, and repeat.

How to do a hip roll:听When you鈥檙e comfortable with the pelvic tilt, it鈥檚 time to add another step. From the same starting position, exhale and tilt back your pelvis, then squeeze your glutes and hamstrings to slowly raise your hips, peeling up one vertebra at a time. At the top, inhale and hold your breath a few seconds, then exhale and slowly roll back down one vertebra at a time. At the bottom, inhale and relax the back of your legs to allow your pelvis to tilt forward. Repeat.

Volume: Aim to perform each movement for 30 seconds to one minute.

Standing Cat-Cow Pose

What it does: Increases听mobility in the spine to improve posture,听along with a gentle activation of the core muscles.

How to do it: Do this just like you would on the floor for classic yoga flow, but standing with your hands on a table, or kneeling on the floor听for balance. Inhale as you听slowly lean your head back, letting your tummy protrude forward听and bringing in听your tailbone to curve your spine backwards. Then exhale as you tuck your tailbone under, letting your head relax forward听and arching your spine. Continue alternating back and forth.

Volume: Aim for 30 seconds to a minute.

Two to Four Weeks Postpartum (with Your Doctor鈥檚 Approval):

Hip Bridge听

What it does: Strengthens the core muscles and posterior chain (the lower back, glutes, and hamstrings) through an isometric hold. This move听also gently stretches the hip flexors.

How to do it: Lie on your back,听with your feet flat on the floor and听hip width apart. Engage your core, and squeeze your glutes as you press down through your heels to lift your hips off the floor. Continue rising until your thighs are in line with your torso, then hold the position.

Volume: Aim to hold the position听for 30 seconds.

Bird Dog听

What it does: Strengthens the core, lower back, and glutes while training cross-body stability.听

How to do it: Start in a tabletop position, with your hands below your shoulders, your knees below your hips, and your spine neutral. Slowly lift and extend your opposite arm and leg until they are parallel to the floor (being mindful not to curve your spine or rotate your hips), and pause for a couple of seconds. Then bring your raised arm and leg back in to touch your elbow to your knee beneath your torso, and pause again. Extend them out once again, and repeat. Keep your hips level and your back flat throughout the movement. (Imagine you have a bowl of water on your lower back and don鈥檛 want to spill it.)

Volume: Aim for听10 to 15 reps on each side. Rest for 30 seconds or longer, if needed, between sides.

Single-Leg Lower听

What it does: Strengthens the abdominal muscles safely, without forward flexion or extension, along with the hip flexors.

How to do it: Lie on your back, bring your legs up into a tabletop position, then straighten them vertically toward the ceiling,听above your hips. Engage your core to press your lower back against the floor. Then inhale as you slowly lower one leg toward the floor and exhale as you lift it back to vertical. Repeat on the other side, and continue alternating legs each rep. Start with a small range of motion, and gradually increase that range until you can lower your legs to just above the floor without arching your back. If your back begins to arch at any point, decrease the range of motion听or do the exercise with your knees bent to 90 degrees.

Volume: Aim for听10 to 15 reps on each side.

Four to Six Weeks Postpartum:

Modified (Wall) Plank Slide听

What it does: Primarily strengthens the听transverse abdominis, the deepest ab muscles, through an isometric hold.听

How to do it: Place your hands shoulder width apart on a wall or countertop. Engage your core, then walk back your feet as far as you鈥檙e comfortable (the farther they are, the more difficult the move). Hold your body in a rigid, straight line from your head to your heels. Then slowly press up with your toes and lower yourself,听as you would for听a听calf or heel raise, which helps with core activation, says Ziel. Continue rocking forward and backward in the plank position for the duration. Focus on your breath.

听Volume: Aim to hold for 30 seconds to a minute.

Kneeling Side Reach听

What it does: Strengthens the transverse abdominis,听the obliques, and the听glutei听medii听(stabilizer muscles at the back of the hip) through a modified side plank, with very gentle flexion and extension of the spine.听

How to do it: Start in a modified听side plank, with your hand planted on the floor below your shoulder, your arm straight, and your bottom knee bent to 90 degrees and听below your hip. Engage your听core, press your shoulder away from your ear, and lengthen your spine. Then raise your free leg out to the side and your free arm toward the ceiling, like a starfish. This is the starting position. If it feels challenging enough, stay here and hold for 30 seconds or longer.

If you feel comfortable, add the reach component to the exercise: inhale, gently reach backward with your free leg and arm, and curve your spine. Then exhale and gently round your spine forward as you bring in your elbow and your knee to tap each other. Inhale to reverse the movement, and repeat.

Volume: Either hold for 30 seconds to a minute or complete five to ten reps听on each side

Double-Leg Lower

What it does: A harder progression听from the single-leg lower, this move continues to safely strengthen the abdominal muscles and hip flexors without flexion or extension.

How to do it: Perform the leg lowers as described above听but with both legs at the same time. Once again, start with a smaller range of motion and gradually progress until you can lower your legs to just above the floor without arching your lower back. Keep your core engaged, and really focus on pressing your back into the floor throughout the movement.

Volume: Aim for听10 to 15 reps.

Six to Eight Weeks Postpartum:

Forearm Plank听

What it does: Builds strength and stability in the deep core muscles (transverse abdominis) through an isometric hold.

How to do it: From a kneeling position, place your forearms on the floor and shoulder width apart, with your elbows directly below your shoulders. Extend your legs behind you, with your feet together and your toes tucked under, so that your body forms a straight line from your heels to your head. Keep your core engaged and your back flat鈥攏o sagging, arching, or rotating the hips鈥攁nd head up so your neck is in line with your spine.听Hold this position until you begin to shake or break form.

Volume: Aim to hold this plank for 30 seconds to one minute or until your form begins to break. If you lose form in less than a minute, begin with multiple shorter holds (such as six reps of 15-second holds, with 15 to 30 seconds of rest between each), and work your way up to a minute.

Side Plank

What it does: Strengthens the core, with an emphasis on听the obliques, through an isometric hold.听

How to do it: Starting on your side, plant one hand on the ground directly below your shoulders, keeping your arm straight. Extend your legs, and stagger your feet heel to toe. Then lift your hips until your body forms a straight line from your feet to your head. Raise your free hand toward the ceiling, and hold this position. Repeat on the other side. Keep your hips vertical and level (don鈥檛 let them lift or sag).

If the full side plank is too challenging at this point, try it with your lower knee on the floor instead of your foot. You can also do this with a bent elbow and your forearm on the floor.

Volume:听Aim to hold for 30 seconds on each side.

Single-Leg Straight-Leg Deadlift (Runner鈥檚 Deadlift)

What it does: Activates the entire core for balance and stability without flexion or extension, while strengthening the hamstrings and the glutes through a functional movement pattern.

How to do it: Stand on one leg, with a slight bend in your knee. Engage your core, hinge forward at your hips, and lower your torso toward the floor as you lift your free leg behind you. Continue until your upper body and raised leg鈥攚hich should be on one plane鈥攁re parallel to the floor (or as far as you can lower yourself without losing form or knee control). Then reverse the movement for one repetition. Move slowly and in control. Keep your hips level (aim the toes of your raised foot at the floor) and your back flat throughout the movement.

Start with your body weight only and a smaller range of motion. Once you can perform this听exercise with proper form, gradually increase the range of motion and make it harder by holding a weight in your hand on the side of the grounded leg.听

Volume: Aim for听10 to 15 reps on each leg.

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鈥淵ou can鈥檛 fire a cannon from a canoe,鈥� said the late Canadian strength coach and author Charles Poliquin. In other words, it doesn鈥檛 matter how strong you are if you don鈥檛 have a solid base to produce and transfer power. Stability must precede force production, he explained, and that stability comes from the core.

Core musculature is much more than the abs, it鈥檚 everything around the torso, front and back, superficial and deep. That includes the transverse abdominis, one of the deepest abdominal muscles, which wraps around the lower torso like a girdle.听The TA stabilizes the hips and the spine, and creates a sturdy foundation to transfer force between the lower and the upper body. Strengthening it will make you more resilient to injury and can alleviate听. But it can be hard to train.

鈥淭he transverse abdominis is not an easy muscle for most people to fire because it鈥檚 so deep and it doesn鈥檛 move anything,鈥� says听, climber,听coach, and author of听Training for the Uphill Athlete. With exercises like crunches, it鈥檚 easy to see the six-pack at work and feel the burn, which might be part of the appeal. But the transverse abdominis is an anti-movement muscle鈥攚hen you flex it, it keeps the core rigid so it doesn鈥檛 bend or twist. Which is why听the humble plank, an isometric hold, is the single most effective training exercise for it.

This versatile, do-anywhere, bodyweight move听is endlessly modifiable. The below list of variations, organized from听easiest to most difficult,听is far from exhaustive, but these will offer听you plenty of options to challenge yourself with over the years.

The Plank Variations

Choose a few plank variations with different target muscles to mix into your strength or core routines. Aim for two to three sets of 30-second to one-minute holds (per side, when applicable). Once you can hold a plank variation for more than a minute with good form, either progress to a more difficult variation or add resistance with a weight vest. Try them on a flat palm (easier) or a fist (harder because it demands more wrist stability).

Focus on form and a straight spinal position. Stop as soon as your form breaks (your hips sag, tilt, or raise, for example) since you鈥檒l begin compensating with other muscle groups,听increasing the risk of injury. Body position is often hard to sense, so plank in front of a mirror or with a friend who can watch to make sure you鈥檙e in line.

Modified Forearm Plank (Knee Plank)

What it does: Engages the same muscle groups as a full forearm plank (below), but with a shorter lever length, which decreases the difficulty. This is a great starting place if you鈥檙e coming back from an injury or extended time away from physical activity.

How to do it: Start on all fours. Place your forearms parallel to each other on the floor, with your elbows directly below your shoulders. Gently walk back your knees until your torso and upper legs form a straight line from your knees to your shoulders. Engage your core and your glutes to hold this position. Keep your neck in line with your spine, and your hips level and square鈥攏o arching, sagging, or tilting.

Forearm Plank

What it does: Builds strength and stability in core muscles, including the back and deep layers like the transverse abdominis, through an isometric hold.

How to do it: Kneel and place your forearms shoulder-width apart on the floor, with your elbows below your shoulders. Extend both legs directly behind you with your feet together and your toes tucked under so that your body forms a straight line from your heels to your head. Keep your core engaged, your back flat (no听sagging, arching, or tilting the hips), and your head up so that your neck is in line with your spine. Hold this position.

Front Plank

What it does: This variation is similar to the forearm plank, but requires more shoulder, arm, and wrist stability, especially if you do it on your fists instead of your palms. It鈥檚 also a great launching point for more challenging variations.

How to do it: Place your hands听directly below your shoulders听on the floor,听with your arms straight. Extend both legs directly behind you with your feet together and your toes tucked under so that your body forms a straight line from your heels to your head. Keep your core engaged, back flat, hips level, and neck in line with your spine. Hold this position.

Side Plank (Low)

What it does: Strengthens the core with an emphasis on听the obliques.

How to do it: Start on your side with your bottom forearm on the floor and elbow bent to 90 degrees, directly below your shoulder. Straighten your legs and either stack or stagger your feet heel to toe (staggering will make it easier to balance). Then lift your hips until your body forms a straight line from your heels to your head. Raise your free arm vertically toward the ceiling. Hold this position, then repeat on the other side.

Side Plank (High)

What it does: Strengthens the core with an emphasis on听the obliques. This builds more shoulder, arm, and wrist strength than the low version.

How to do it: Start on your side with your arm straight and your hand directly below your shoulder. Straighten your legs and either stack or stagger your feet heel to toe. Then lift your hips until your body forms a straight line from your heels to your head. Raise your free arm vertically toward the ceiling. Hold this position, then repeat on the other side.

To make it harder and also increase shoulder activation, hold a dumbbell in your upper hand. Slowly bring the weight down to touch the floor next to your supporting hand, raise it again, and repeat.

Glute Side Plank

What it does: Primarily targets the obliques and the听gluteus medius (a stabilizer muscle at the back of the hip).

How to do it: Start in a low side plank position on your forearm (described above), but with your bottom knee bent to 90 degrees (this generates better glute activation on both sides). Engage your core and lift your hips so that your torso forms a straight line. Keep your hips level and square. Then raise your upper leg as high as you can. Keep the upper leg straight and imagine driving your bottom knee into the floor. Hold this position, then repeat on the other side.

Copenhagen Plank

What it does: Targets the same muscle groups as a side plank (above) while firing up the hip adductors (inner thigh).

How to do it: Lie on your side with your upper foot elevated on a bench, chair, or coffee table. Your lower foot should float freely below without touching or weighting anything. If the bench is short, place your forearm on the floor, with your elbow directly below your shoulder. If the bench is tall, place your hand on the floor below your shoulder and keep your supporting arm straight. The idea here is to choose the arm position that will keep your body as close to horizontal as possible. Then lift your hips to enter a side plank. Your body should form a straight line from your feet through your hips and up to your shoulders. Hold this position, then repeat on the other side.

This one is easy to overdo, which can stress the hip adductors. If it feels too difficult, you can make it easier by positioning the bench farther up your leg, closer to your torso, which reduces the leverage. Modify as necessary.

Clockwork Plank

What it does: By removing one point of ground contact, this variation challenges core stability and increases the difficulty of听a standard front plant. It鈥檚 also an easier progression to longer-duration three-point planks.

How to do it: Start in a front plank (described above), with your arms straight and your hands directly below your shoulders. Place your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one arm straight in front of you, without rotating your shoulders or hips, and hold for five to ten seconds. Return to all fours, then lift the other arm for five to ten seconds, followed by a leg, then the other leg, and so on. Continue alternating between all four limbs, holding each in the air for five to ten seconds, for the duration of the plank variation.

Three-Point Plank (Leg Raise)

What it does: Increases the difficulty of the clockwork plank, which alternates between limbs.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one leg as high as you can without rotating your shoulders or hips. Hold this position for the duration of the plank, then repeat with the other leg raised.

Side-Kick Plank

What it does: When you swing your raised leg out to the side, it acts as a lever that wants to rotate your hips, so your core must work harder for asymmetrical anti-rotational stability.

How to do it: Perform a three-point plank with a raised leg, as described above, but swing one leg out to the side as far as you can (keep it straight and parallel to the floor), for the duration of the plank. Repeat on the other side.

Three-Point Plank (Arm Raise)

What it does: Increases the difficulty of听the clockwork plank variation, which alternates between limbs. Most will find the three-point plank with an arm raised more difficult than a leg raised, since it places more stress on the supporting arm.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one arm straight in front of you, without rotating your shoulders or hips. Hold this position, then repeat with the other arm raised.

Two-Point Plank

What it does: Strengthens the entire core, and trains anti-rotational stability and cross-body coordination.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise your opposite arm and leg simultaneously, as high as you can without rotating your shoulders or hips. Keep your core and glutes engaged to avoid hip sag. Hold this position, then repeat with the other arm and leg raised.

Make it harder by bending your supporting arm into a half push-up.

Knee-to-Elbow Plank

What it does: Introduces a little core flexion and extension into a two-point plank, while training cross-body coordination and control.

How to do it: Start in a two-point plank, as described above. Once you鈥檙e stable with good form, slowly draw in your raised leg and raised arm to gently tap your knee with your elbow beneath your chest. Reverse the movement back to a two-point plank position. Repeat continuously for the duration of the plank variation, then do it again with the opposite arm and leg raised. Focus on form and slow, controlled movement.

Swimmer Plank

What it does: Increases the stability demand and difficulty of a two-point plank, while training focus and coordination.

How to do it: Start in a two-point plank, as described above. Once you鈥檙e stable with good form, slowly draw your raised knee up to the elbow of your supporting arm while you simultaneously bring your raised arm down along your side (keep it straight). Slowly reverse the movement back to a two-point plank position. Repeat continuously for the duration of the plank variation, then do it again with the opposite arm and leg raised. Focus on form and slow and controlled movement.

Iron-Cross Plank

What it does: Trains long lines of lateral tension through the arms as well as compressive chest strength.

How to do it: Start in a front plank then slowly walk out your hands to the sides into an iron cross-like position until your body hovers just above the floor, or as far as you can with good form. Hold this position. Maintain a rigid body position from your head to your heels.

Mega Plank

What it does: Trains full-body strength and stability through long lines of tension, from the toes to the fingertips, in an extended body position鈥攐ne of the most important core exercises for rock climbers.

How to do it: Start in a front plank, then slowly walk out your hands in front of you until your body hovers just above the floor, or as far as you can go with good form. Maintain a rigid body position from your head to your heels for this plank variation.

Follow Along

For an in-depth look at some of these movements, and to learn how to incorporate them into a circuit of your own, check out the video below.

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