Plank exercises have long been known for their ability to build core strength, but have you ever considered taking them to the next level? While the stationary plank is without a doubt a great exercise to strengthen the core, incorporating a mobile plank exercise into your workout routine can help you develop a more dynamic, functional core. Let me introduce you to the mobile plank variation known as the hurdle plank.
What You’ll Need: A Hurdle
To begin incorporating hurdle planks into your workout routine, you’ll first need a hurdle. The hurdle can be a plastic one, like those used in gymnastics or baseball, which can easily be found online or in a sporting goods store. If you don’t have a plastic hurdle, that’s okay! You can use any object that’s sturdy and won’t move. Some examples include a stack of books or a box. Just make sure it’s about halfway up your forearm as that’s a good starting height.
The Plank Position: Getting the Basics Down
Before diving into the hurdle plank, it’s essential to understand the proper plank position. A good plank requires your body to maintain a straight line from your ankles to hips, shoulders, and ears. Your legs, abs, shoulders, and arms should be tight, with no sagging in the midsection, hunching of the shoulders, or tilting of the head. Planks can be held in a full-arm push-up position or a bent arm forearm position. For the hurdle plank, we will use the full-arm push-up position.
Executing the Hurdle Plank
Now that you know the basics of the plank position, let’s dive into the hurdle plank.
- Place the hurdle and get down next to it in a push-up plank position. Begin on the left side of the hurdle.
- Raise your right hand and tap your left shoulder, then return the hand to the floor.
- Raise your left hand and tap your right shoulder, then return the hand to the floor.
- Keeping your feet where they are, “walk” over the hurdle with your hands. Raise your right hand, move it over the hurdle, and place it down on the right side. Lift your left hand, move it over the hurdle, and place it down on the right side. Your upper body should now be on the opposite side of the hurdle, while your feet remain on the left side unmoved.
- Repeat the process to move back to the starting position. Raise your left hand and tap your right shoulder. Return the hand to the floor, then raise your right hand and tap your left shoulder. Return the hand to the floor and walk both hands over the hurdle back to the left side.
Developing a Dynamic Core with Repetition
From the moment you assume the plank position, your core (abs, waist, glutes, back, shoulders) begins to engage. As you raise your arms to tap your shoulders and move your hands over the hurdle, those core muscles continue to develop and strengthen. This exercise will be challenging at first, but with practice, you can work up to performing five to ten repetitions.
Having a strong core is essential for good health, posture, and balance. Developing a dynamic core, one that is strong both in place and in motion, is even more beneficial. This is particularly true for those engaging in sports or other physical activities, as it can help you move more effectively and efficiently. By incorporating the hurdle plank into your workout routine, you’ll be well on your way to reaching your goals for a stronger, more functional core.
