can you do a plank that can move

Are you tired of monotonous core training? The tedious static holds, the excruciating seconds ticking by, transitioning from plank to bridge, bridge to side plank... Despite the variations, they all share the characteristic of being 'static exercises.' Have dedicated runners ever wondered how useful static core exercises like planks are for running? After all, running is a dynamic activity! Today, I'll talk about how to break free from the monotony of planks and make core training more valuable.

1. Planks are far from running-specific exercises

Planks are static exercises, which are quite different in movement patterns compared to dynamic activities like running. Therefore, planks are not specialized core training for running but merely general core exercises. Simply put, they are basic core training movements. While planks can improve core stability, their drawbacks are also quite evident! Here are four major flaws of static planks:

The four major flaws of static planks

2. How to train the core for running

How does our core, or torso, participate in running? During running, the lower limbs are the primary source of power, with the gluteal muscles, thigh muscles, and calf muscles coordinating alternately to complete the push-off and leg swing actions. The upper limbs maintain balance and assist with power through arm swings. The torso remains tight and stable to provide strong support for the lower limbs' push-off and leg swing and the upper limbs' arm swing.

Therefore, we can summarize that during running, the torso remains stable while the limbs move. Because of this, core training for running should involve dynamic movements of the limbs while keeping the torso stable. Such core training is more running-specific and truly valuable.

Dynamic planks are more valuable:

3. Dynamic planks are more aligned with running

Thus, the best core exercises for running are not static planks. Transform static planks into dynamic planks to make core training more enjoyable, challenging, and aligned with running. Enough theory; let's see how it's done.

Low-difficulty exercises

Suitable for: beginner runners, people looking to lose weight,people with back pain, women

1. Elbow-knee plank with alternating leg lifts

2. Elbow-knee plank with alternating arm lifts

3. Elbow-knee side plank with hip lifts

4. Elbow-knee plank with single-leg abduction

5. Bridge with hip thrusts

6. Plank with side crunches

7. Hand-supported plank with alternating leg lifts

Medium-difficulty exercises

Suitable for: runners with some experience,intermediate runners, regular exercisers

8. Hand-supported plank with side crunches

9. Plank with alternating leg lifts

10. Plank with alternating arm lifts

11. Hand-supported plank with alternating arm lifts

12. Side plank with hip lifts

13. Single-leg bridge with hip thrusts

14. Hand-supported plank with alternating knee lifts

High-difficulty exercises

Suitable for: advanced runners, trail runners,triathlon enthusiasts, fitness experts

15. Hand-supported plank with knee abduction

16. Hand-supported plank with knee adduction

17. Side plank with single-leg abduction

18. Plank with torso rotation

19. Hand-supported plank with knee lift and leg swing

20. Single-leg bridge with hip thrust and knee lift

21. Hand-supported plank with arm swings

4. Summary

The above exercises can generally be done for 12-16 reps per set, with 2-3 sets. Static planks are basic core exercises, but to train the core effectively for running, static exercises alone are not enough. Static exercises are not specific enough; dynamic exercises are essential to meet running needs. Only by making planks dynamic can they be truly effective and valuable. So, what are you waiting for? Start training now!

Original title: Making Planks Dynamic is the Truly Valuable Core Training