To the core.

by

You plank.

You #PlankADay.

You tweet how many minutes you hold a basic plank.

But I’m assuming you also progress your plank?
… say what?

And of course, you bridge, right?
—crickets.

While the current trend of planking is wonderful, it’s only the beginning. There is SO MUCH MORE you can and should do with this exercise – and it’s Siamese twin the bridge. The idea of holding a stable stationary plank is to begin to strengthen the muscle of anterior core (erector spinea, rectus abdominus (abs), transverse abdominus).

It is the beginning of core strength, not the end all.

The most important muscle that planks strengthen is the erector spinea, which sits right along the spine. Strengthening this muscle helps develop a strong back and reduces future back aches. These muscles grow weak with sitting leading to back aches and chronic injuries in the active athlete. That’s why planking by holding a stable pose for time is an important start to fitness.

But how often in life do we stand unmoving asking for a strong supportive core? Not much in my life. And I’ll bet not often in yours either. Typically we are moving. So when you are able to hold a plank for at least a minute and repeat it maybe a time or two with rest, it’s time to increase the challenge of your plank.

There are literal hundreds of way to do this:

  1. extend one foot straight out. move it in tiny circles, or to the side.
  2. add gentle movement: while maintaining form, touch your knee to the ground.
  3. increase the intensity: place your feet on a stable bench or step.
  4. add instability: start with either your elbows or your feet on an exercise ball.

Use your imagine, Google, YouTube to find variations. You can do one or more of the above combinations to bring your core strengthening into the moving world. Try it! It will bring new challenges to your planking and new-found strength to your middle.

While you’re at it, remember the basic rule of fitness- what you do to one side, you must do to the other. Planking without bridging is as silly as doing bicep curls with just one arm.

Muscles Used While Bridging

 

When you’ve completed your planks, turn over on your back, feet flat on the floor and bridge your back up. Floor contact should be limited to your feet, arms, shoulders, and head.
Bridging works all the spinal erectors, glutes, hamstrings, shoulders, arms and legs. It stretches the pecs, quads and hip flexors some of which you used while planking.

And for all of us who sit too long watching sports on TV /or with poor posture, bridging reverses some of the damage done to our spines with all that sitting. It strengthens the deep, deep core muscles of the pelvic floor -working as well (I think better) than kegels.

Again, when you can hold this stationary pose for a minute, and repeat it 2-3 times, add some movement to your bridges. In December, I posted an awesome/awful variation that rocks my world. Like the plank, add simple movement or instability to the exercise. Instability in this case might be placing your feet on a balance disc, wobble board, or medicine ball.

When you’ve finished straight planking and bridging, flip to your sides and get 30 second side planks in.

This entire routine – 3x one minute plank, 3x one minute bridge, and 3x2x30 second side planks should take you about 12 minutes to do. And -the GOOD NEWS from this- this is really all you need to do to give your core a great workout.

 

Deb Roby has been a blogger since 1998 and a Certified Personal Trainer since 2009. She has spent way too much time fighting injuries lately.  Look for her free e-book on strength training for runners coming out this spring.

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Comments

  1. OK, you’re making this past ballerina feel like a wimp. And I am no wimp… Got any good advice for dealing with plantar fasciitis???!!!

    • Jasmine,

      I’m assuming you mean beyond good arch support? And stretching?

      Sorry no. Used to get that every summer until I gave up the cheap sandals.

  4. Gee, I feel like this post was actually reaching out through my computer screen and smacking on the side of the head, saying hey, Reen, yeah, you, I’m talking to you, read carefully AND PAY ATTENTION!

    This is exactly what I need to add to my strength training program. Low back pain, sitting in a chair all day, blah, blah, blah. Hitting the PRINT button now.

    Thank you!

  5. No idea how long I can hold a plank but it’s more than doing a full pushup which is zero times, still working on that 🙂

    Most of my workout DVD’s have a plank or push up exercise so I keep practicing both of them.

  6. Great post. I do a bunch of plank variations (although I’ve yet to find those ab muscles peeking out) but I NEVER do bridges. Guess what I’m adding in today!

    • Thea,

      When I first started doing these I couldn’t move for 3 days afterward. As my muscles recovered, I could go further.

      Ideally do these every time you work out -at the beginning of the workout as part of your warm up. They get the core completely engaged to support you if you are either doing an aerobic exercise such as running or if you’re lifting.

  10. I’ve moved beyond the basic plank (it got boring) into the many variations Deb speaks of. It’s so much more funner and a great challenge. But alas! The basic plank is the road to getting there. I’m a plankaholic.

  12. If you can’t hold a plank for over 1:30, hold a side plank in a tree or hold you foot position, and do at least three wheels during your yoga/workout…well, one can always dream…

    • Ah, Stu… I have a bit of lordosis (sway back)-so wheels are contra-indicted for me. Bridges, however, and their variations have been part of every PT program I’ve done.

  13. My longest plank was 2 minutes. I think I saw through time for a bit. I like bridges – that is an exercise that is supposed to be good to do for my herniated disk and low back strengthening.

  16. Very timely post. I’m going to be traveling quite a bit this month and with my trusty yoga mat in tow, will be planking and bridging quite a bit. It’s nice to have some add-ons. 🙂

  17. I’m really bad at bridging… I can’t get my butt high enough off the ground and the entire top of my back is always on the ground (my shoulders roll in a bit). It used to drive me crazy in pilates when I’d see the person next to me bridging up on their shoulders with backside in the air – squeezing thighs or lifting one leg… when my own butt would almost be hovering on the ground.

    I’m a bit better on the pilates reformer machine (with my feet up on the footrests) but still not great.

    Umm…. not exactly sure why I shared all of that, but there you go!

    Deb

  19. Love this, Deb!! All so very true. And I had no idea about the bridge helping pelvic floor muscles so much – going to add a lot more of those to my daily routine!

  21. Such timely info! Thanks for this, it’s just what I need 🙂

    I have been doing PT and stretches for my plantar fascitis and then I ended up straining my back this weekend. So I’ve been thinking about finding some stretches to do once I heal to help strengthen my core.

  24. Great post with a valid point! I bridge sometimes but not as often as I plank. I try not to let planks be the ONLY abdominal work I do. After all, my body will get used to planks pretty fast if they are all I’m doing! The body is smart that way. I bridge sometimes but the idea of rolling over to bridge RIGHT after a plank each time is a good one.

  25. Great tips in this article-I love planks simpy for the reason that they give you the best core workout. But sometimes I do get back pain from working out my abdominal muscles. I’ve never tried the bridge stretch before, but I will definitely have to now and see if it helps with the soreness on my lower back the day after working my abs. Thanks!

  26. “Plank” you very much for posting this! he he! I’m SO with you and make sure we ALWAYS plank-it-up in my core classes…but lately the BRIDGE has been a go-to! I like to alternate btwn it and crunches!!

  30. Planks are definitely the best core workout that also effects your entire body, especially you back. But it wasn’t until recently that I found out what you told us here; bridges are just as important. Its weird, planks have been a major exercise advertised for a good workout, but it doesn’t seem like until now that the other side of the coin has been represented. I’m definitely gonna use the workout you talked about here (3x one minute plank, 3x one minute bridge, and 3x2x30 second side planks) to kick up my spring-break workout!

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