The plank has long been the gold standard for a full-body exercise. A stronger core leads to better posture and fewer back problems.
Planking is a great exercise for both endurance and strength. It’s a challenging, healthy movement for the entire body—legs, arms, and core—which is why it’s considered a gold standard. But you can achieve similar results with other exercises too. Varying movements prevents your body from getting too used to one motion and lowers the risk of injury.
Dead Bug:
Lie on your back with your knees above your hips and bent at a 90-degree angle. Extend your arms straight above your shoulders. Extend your right leg until the heel touches the floor, while simultaneously lowering your left arm overhead toward the ground. Return to the starting position, then switch sides. Keep your lower back pressed to the floor. You can add weight with a kettlebell, medicine ball, or ankle weights for more intensity.
Boat Pose:
Balance on your tailbone, lift both your arms and legs off the ground. Lean slightly back, but keep your spine straight.
Hanging Knee Raise:
Hang from a pull-up bar and bring your knees up toward your chest. Slowly and with control, lower them back down.