STOP Wasting Time on Planks Do These Instead

TL;DR

Physical therapists Bob and Brad argue mountain climbers and side plank variations are more functional and effective than static planks for core strength.

Key Points

• 1.Planks are static and less functional than movement-based alternatives. Bob and Brad argue that isometric planks are boring and inferior to dynamic core exercises, especially for those with conditions like spondylolisthesis.
• 2.Mountain climbers and spider crawls are their top plank replacements. Performed in a plank position, these moves add knee-to-chest and lateral knee drives, targeting more core muscle fibers; aim for 3 sets of 10 or 30 seconds each.
• 3.Speed and music can dramatically increase difficulty. Brad demonstrates that doing spider crawls, hip abductions, and leg raises to a beat creates an intense cardio-core workout that leaves even a fit 59-year-old breathless.
• 4.Side planks offer a progressive alternative that targets different muscle groups. Progressions go from elbow-and-knees, to staggered feet, to stacked feet, to straight-arm, to rotational twists — each increasing balance and core demand.
• 5.A loop band added to side planks targets hip abductors and glutes via clamshell movements. Done on knees for stability, 10–15 reps per side; an optional single-leg lift variation can be added for extra challenge.