Whenever I start working with a new personal training client, I’ll usually have them do some variation of a plank. They’re a great exercise to test core strength and stability, they’re easy to modify for total beginners, and you can make them more challenging with different forms or added hold time.
Planks are far from the only exercise that will strengthen your core, though. Muscles like your rectus abdominis, transverse abdominis and internal obliques are responsible for stabilizing your body during movement, so it’s important that we train them in multiple positions and in a variety of different ways.
The next time you roll out your yoga mat, try ditching your planks and replacing them with this four-move workout. You may be surprised by a sore six-pack the next day.
How to do the 4-move core workout
Notify your doctor before attempting any new activity. If you’ve just begun a workout routine, consider meeting with a certified personal trainer first. They can help you with form pointers or provide alternative exercises when necessary.
You’ll need a yoga mat, a set of light dumbbells (2-5lbs), and a moderately-heavy resistance band for these exercises.
Hold in the hollow hold position for 15-30 seconds, and perform 10-15 reps of the weighted heel taps, weighted bird dogs, and pallof press. Do 2-3 sets of each exercise with a brief rest in between each set.
Feel free to reduce your reps and sets if you’re a beginner. You may also choose to perform any of the exercises unweighted. If you’re more advanced, you can add reps, sets, and weight to increase the difficulty.
The exercises are:
1. Hollow hold
- Lie on your back with your legs extended and arms overhead.
- Engage your core.
- Lift your legs, arms, shoulders and head off the mat.
- Keep your lower back pressed into the floor and avoid overarching.
- Hold in this position for 15-30 seconds.
2. Weighted heel taps
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell in your hands and extend your arms towards the ceiling, keeping the weight aligned over your chest.
- Engage your core.
- Lift your knees to a table top position.
- Lower your left heel towards the mat.
- Lift your left leg back to a tabletop position.
- Lower your right heel towards the mat.
- Left your right leg back to the starting position.
- Continue alternating between your left and right leg for 10-15 reps each side.
3. Weighted bird dogs
- Come to all fours on the mat.
- Hold a light dumbbell in each hand.
- Engage your core.
- Reach your right arm in front of you while lengthening your left leg.
- Pause briefly.
- Return to the starting position.
- Reach your left arm in front of you while lengthening your right leg.
- Pause briefly.
- Return to the starting position.
- Continue alternating between the two sides for 10-15 reps each side.
4. Pallof press
- Loop a resistance band around a strong anchor point, like a stair railing or power rack.
- Hold the ends of the resistance band.
- Walk away from the anchor point until the resistance band is taut.
- Turn and face your left.
- Engage your core.
- Bring the band to chest level.
- Lengthen your arms in front of you, keeping the band at chest level.
- Bring the band back towards your body.
- Continue for 10-15 reps, then repeat facing your right.
Benefits of these exercises
These exercises target the major muscles of your core: your rectus abdominis, transverse abdominis, and internal and external obliques. Your shoulders, glutes, hamstrings and lower back muscles will also work to help stabilize and support your body.
While both planks and the hollow hold are stationary exercises, the hollow hold requires additional effort from the lower abdominals and is generally considered to be a more “intense” exercise. Like planks, they can be modified or progressed depending on your fitness level.
The heel taps, bird dogs, and Pallof press all require your core to stabilize the rest of your body during movement. During the heel taps, your abs must support the pelvis and spine while your legs move, and during the bird dogs and Pallof press, your core resists rotational forces and prevents the body from twisting side to side.
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