Cross your arms across your chest. The 21 Best Bodyweight Exercises for a Strong Core 1. Want a strong core, back, legs, and glutes? Annals of Rehabilitation Medicine, US National Library of Medicine, National Institutes of Health. The effects of core stability strength exercise on muscle activity and trunk impairment scale in stroke patients. After doing so many exercises in the plank pose, your back needs to be relaxed. Start on your back. Yes, correct and supervised core exercises can help reduce back pain. It’s quite helpful to stretch your abs post a core workout to prevent soreness or pain the next day. Bend your left knee and bring it close to your belly. Lift your legs and hands off the floor, crunch, and touch your knees with your hands. Here’s Tips on How and When to Exercise That Can Help. Keep your lower body and neck still. Now, you know that to strengthen the core, you must target all the muscles mentioned above. It’s when the exercise feels impossible to finish. Make sure your neck and spine are in a straight line. Crunch Return to the starting position. Losing Sleep During COVID-19? If you have back pain, toe taps may be an ideal alternative to crunches. Hold this pose for 3 seconds. If you have a past or current back injury, consult a personal trainer. Just before your heels touch the floor, raise them slowly. Bend your spine and look up. Here is a list of the core exercises demo’d in the video above, and how they benefit your body: All of these core exercises have a mobility component that is directly reinforced by your complimentary stability muscles. \"We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our ab… Your abdominal consist of four muscles which are your rectus abdomens, internal oblique, external oblique, and transversus abdominis. 5. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat. Extend your legs straight out behind you, as you press into your heels. Which Hair Straightening Treatment Is Best For You? This intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength. Your hips should point to the ceiling. Hope this post was helpful. Exhale and lift your head (do not push it) so that only the upper back is off the ground. Extend your legs behind and engage your core. youtube. When you bend to the side) Stabilization (if that can be considered a movement pattern) For complete core development, you should target all of these movement patterns. Here’s a 10-minute warm-up session you may follow. The Department of Physical Medicine and Rehabilitation, University of Colorado School of Medicine defines the core as “the group of trunk muscles that surround the spine and abdominal viscera. Core exercises are great for improving posture, balance, strength, stamina, and self-confidence. Inhale and slowly go back to the starting position. It engages your core muscles while working your glutes, hips, and legs. Some of the best core exercises are simple bodyweight exercises, including the following workouts and individual exercises. Lift your hands off the floor and try to touch your toes with your fingertips. 3. As you get stronger, take it up a notch with these intermediate exercises. This crunch variation works your core and lower body, including your thighs, glutes, and quads. Keeping your upper body and hands steady, move your legs apart (wider than shoulder-width) and then bring them back to the starting position. Body weight exercises use no equipment, the resistance comes purely from gravity and your own body.. Make sure you talk to your doctor and make your trainer aware of your back pain. Acta of Bioengineering and Biomechanics, US National Library of Medicine, National Institutes of Health. Target – Lower abs, upper abs, glutes, hamstrings, quads, and lower back. Talk to your healthcare provider before starting a new exercise routine. Abs, obliques, and lower back stretches to increase your flexibility and release all tension. The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. Roll your shoulders back, keep your elbows right below your shoulders. Do not rest your head on the mat. As you do so, push your left leg back and extend it fully. Pair with: A hoodieto keep muscles warm and av… Engage your core, bend your elbows, lean back a bit, and lift your legs in the same flexed knee pose. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. This one is a “must” on any list of classic core strengthening exercises for beginners because it works. Lift and straighten your right leg to hip level. Your back muscles are some of the most important muscles of your core, and the lower back is the foundation to any strong, fit body. Do not bend or pike up. You have to activate your core muscles by doing exercises that target the core muscles. The benefit of this is that you will strengthen your muscles while you lengthen them, which is important if you’re exposing a joint to a range of motion it hasn’t experienced in a while. Move slowly and start with just a few reps. This classic exercise strengthens your abs by placing them under constant tension. Does Walking 1 Hour Every Day Aid Weight Loss? Lie down on your back on a mat. Start on all fours, with your hands below your shoulders and your knees below your hips. 20 Core Exercises Top Trainers Swear By Plank. This exercise is an advanced version of the basic plank. Tighten your core. Current Sports Medicine Reports, SpringerLink. When your bend forward) Spine extension (ie. Previous Next 1 of 13 Core exercises build abs and other core muscles. Feel the stretch. Straighten your legs as you do it. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings,... Panther Shoulder Tap. Put your hands behind your head and open your chest. Sets And Reps – 2 planks of 30-60 seconds hold. Start in a plank with your hands below your shoulders. Now, stretch it out! Target – Glutes, lower abs, upper abs, hamstrings, and quads. Continue alternating elbows and knees, starting with 1 set of 8–12 reps. Do not let your feet touch the ground before you complete one set. Do not bend your knees. Do not pike up or bend down your spine. This is my go-to bodyweight move to target my core. Use your other hand and pull the elbow toward your head. Doing these exercises every other day can help you get the following benefits. Check out list of warm up exercises before workout at home or gym in this article. Share on Pinterest Push the right leg back and extend it. 1 5 Ways To Build Muscle Quickly 2 Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day 3 15 Core Strength Workout Exercises for Beginners 4 10 Simple Morning Exercises to Make You Feel Great All Day 5 13 Most Common Muscle Building Mistakes to Avoid. Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor. Extend your hands overhead. Lie on the floor, place your hands behind your head, and open your arms. ... legs and core muscles, will be involved in just a simple dynamic stretch exercise like a lunge with a twist. Your feedback helps us serve you better and maintain a long-term relationship with the most important people in our business – you. Look down at the floor. You probably include core exercises in your workout routine, but you might have overlooked core stretches. The site of sciatic pain is generally located near the lower back region. Core strength training for patients with chronic low back pain. As with the Hollowman, and all these core exercises for that matter, make sure that your shoulders stay down and away from your ears- no matter how hard it gets! Core Exercises – 20 minutes. 6 Amazing Benefits Of Ab Circle Pro Workout, Neck rotations (do it slowly) – 1 set of 10 reps. Try doing them slower! This is the starting position. Lift your left shoulder and upper back, bringing your left elbow toward your right knee. Here, you will be doing the leg movement of jumping jacks in the plank position. Stand straight with your feet shoulder-width apart, shoulders rolled back, chin up, and core engaged. Inhale, pulling in your navel, and bend your elbows out to 90 degrees (and no more) while lowering yourself to the floor. It also strengthens your arms, shoulders, back, glutes, and legs. If you are recovering from a stroke or surgery, make sure you have your doctor’s permission to start exercising. This article tells you whether you can lose weight by walking 1…. If you're looking to change up your ab and core routine, check out these surprising benefits of plank exercises. Do more repetitions at a slow and steady pace, without compromising on the form. But with age and muscle disuse, the core muscles may become weak, leading to bad posture and injuries (3), (4). As you exhale, lift your chest up and push your hips into the floor. Last medically reviewed on June 24, 2019, Magazines and websites tout the benefits of core strength training, but how does it compare with things like bench presses, biceps curls, and leg…. Raise your left arm straight up. Tap your left shoulder on the floor and simultaneously switch your legs. Lift your hips to form a straight line with your body. Crunches. Engage your core, lift your legs in the same flexed knee pose, and cross them. Rotate your torso toward the floor and bring your left arm under your body. Start on your back. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. Bend your knees and plant your feet on the floor at hip width. Hold for 2 to 3 deep breaths. Keep your body straight throughout. This list of exercises without equipment serves as the perfect starter for beginners to do at home but these movements can be made equally demanding for even the most experienced athlete.. Assume a push-up position. Try these 14 plank variations to make planks less painful (or boring) to do. It’s fun, dynamic, and challenging. Continue alternating legs. Walking is a good cardio exercise and will help burn calories. The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back. Fold your right knee. Line up your head and spine. The core muscles help you stand straight or sit without falling (1). Strong core muscles make it easier to do many physical activities. Keep your core engaged and legs hip-width apart. Place your hands at your sides, palms down. Bicycle Crunch. The plank is a full-body exercise that targets your core. Vertical leg crunch Toe taps also place minimal pressure on your spine. Bend your torso to the side, moving your right elbow toward your right thigh. How often should you do abdominal exercises? Lie flat on the floor and keep your arms by your side. These exercises will further build core strength by engaging your muscles in more complex ways. Repeat on the other side. Target – Upper, mid, and lower abs, obliques, quads, hamstrings, rhomboids, lats, and deltoids. Hold this pose for a second and then walk back to the standing position. Anabolic window refers to the short time after training when your muscles are repairing and recovering. Lie with your back flat on the floor with your arms extended straight up, your legs bent at 90 degrees, and … The Additive Effects of Core Muscle Strengthening and Trunk NMES on Trunk Balance in Stroke Patients. Slowly, lower your head, look down, and pike up your spine. Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases. Get on all fours. Stretch your legs out behind you and point your toes. Straighten one leg and one arm to lockout (opposite of each other ie. Lateral flexion (ie. Bend your knees and plant your feet on the floor at hip width. Most of the moves featured below can be done in 10 minutes and are found in programs available on Beachbody On Demand. While popular among high school gym teachers and Varsity coaches, traditional crunches and sit-ups are far less effective … You can do core-strength exercises on a carpeted floor or mat. Place your hands behind your head, elbows pointing out to the sides. Tighten your core. Benefits: Deadbug exercises teach your core to work as it was designed to do — keeping your spine stable while your arms and legs do their own thing. Do not tuck your chin. Check out list of warm up exercises before workout at home or gym in this article. 6 Ab Stretches for a Healthy, Strong, and Mobile Core Kneeling Spinal Wave. Once you’ve mastered intermediate moves, challenge yourself to an advanced core routine. Journal of Exercise Rehabilitation, US National Library of Medicine, National Institutes of Health. Engage your core, lift both your legs off the ground and kick them up and down alternately. Bring your right knee and left elbow toward each other. All rights reserved. Target – Glutes, hip flexors, lower abs, quads, and hamstrings. Stand with your feet slightly wider than shoulder width and your toes turned outward. This article lists 15 core strengthening exercises. Extend your legs, left foot on top of right. Rotate your torso and straighten your left arm to return to the starting position. A strong core is vital for overall fitness and pain-free movement. Inhale... 2. Mastered this move? Read on for the best core-strengthening moves for every fitness level. Sit on the mat with your knees flexed and feet flat on the mat. Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health. Whether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish everyday activities. Plank; Bridges; Side Plank; Bird Dogs; Hip Abduction; Keep … StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. You can learn more about how we ensure our content is accurate and current by reading our. 4. Your body should be in a straight line from head to heels. This is the starting position. Repeat with your left leg. Click here for additional information . How can I strengthen my core while sitting? Bend your knees and plant your feet on the floor at hip width. Let’s get started with the exercises. Bend your knees and plant your feet on the floor at hip width. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Your arms and legs should be straight. Place your hands at your sides, palms down. Sit on the mat with your knees flexed and feet flat on the mat. Static stretches do not do this. 7. Standing ab workout: You don't need to get on the floor for this workout that uses many of the best core exercises. The Lancer, Diabetes And Endocrinology, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/, https://link.springer.com/article/10.1007/s11932-005-0064-y, https://www.ncbi.nlm.nih.gov/pubmed/23800384, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156923/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886801/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836527/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4775748/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/, https://www.ncbi.nlm.nih.gov/pubmed/30520448, https://www.ncbi.nlm.nih.gov/pubmed/18296944. The ability to move and handle your own bodyweight is something that we learn from a young … Raise your hips until your knees are in line with your shoulders. Avoid any strain on your head and neck. Target – Abs, glutes, quads, shoulders, hamstrings, and biceps. Abdominal, gluteal, hip girdle, paraspinal, and other muscles work in concert to provide spinal stability.” (10). It also affects your balance, posture, and stability. Should You Do It Before Exercise? You will find yourself the best list ever. Flex your knees and bring them close to your chest, and your upper body close to the knees. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Core Strength Is More Important Than Muscular Arms, The Worthwhile Benefits of Plank Exercises, 14 Plank Variations You Haven’t Tried, but Need to ASAP, This 4-Week Ab Routine Will Strengthen Your Core. Before any exercise session, you must warm-up. Tighten your core and move your shoulders back and down. To that end, we’ve assembled 15 of the best core exercises from some of our top Beachbody Super Trainers, including Autumn Calabrese, Sagi Kalev, and Jericho McMatthews. Tighten your core and relax your neck and shoulders. The deadbug is a golf core exercise that begins lying on your back. Keep your hands firmly planted on the floor on either side of you, slightly wider than shoulder-width apart. Keep your feet together. Exhale and blow all the air out of your lungs as you pull that knee towards the opposite elbow. Seated Knee Tuck. During an intense workout, the “pain cave” is the point of physical and mental fatigue. These muscles are present in your belly region, back, pelvis, and glutes (yes, the core does not only mean abs) (2). Raise your head and your feet off the floor, flex your knees, and bring them close to your belly. That’s why it is important to practice 20 minutes of core strengthening exercises every alternate day (5), (6), (7), (8), (9). Look at the top of your knees. One is by resting your palms on a bench or table instead of the floor. The act of lifting your upper body works your abdominal muscles. 1. Place hands behind your... 3. Assume the push-up position. This prompted her to author a review article in 2015. Do core activation, core with knee in and out, core with hip knee flexion, and then progress to below exercises that can help you get strong core. If you are doing it for a flat belly, you must also eat healthy and do other cardio workouts and strength training for at least two days a week. The idea is to get as close as you possibly can and aim for the … Tighten your core and keep your back straight. Keep your elbows right below your shoulders. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. Bend down and touch the floor close to your feet with your fingertips. This means the core includes your belly region, upper back, lower back, hips, sides of the waist, and chest. List of sciatica exercises to avoid to be happy: Sciatica refers to the feeling of a sharp pain that travels up the legs and spine. Engage your core and place your fingertips behind the head to support it. Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. Another is by resting on your knees instead of your toes. Richard has a unique passion for healthy living and productivity. This variation cranks it up a notch by requiring an extra ab squeeze to keep the stability ball in place, while also targeting your obliques. Lie down on the mat. Tighten your core. Core stability exercise principles. Lie on your right side with your right forearm below your shoulder. The following two tabs change content below. But do they actually work? © 2005-2020 Healthline Media a Red Ventures Company. Keep your hands by your side, palms flat on the mat, back flat against the mat, and look up at the ceiling. Hold this pose for 3 seconds. As a beginner, try 2 sets of 8 reps. Increase it to 3 sets of 8 reps. Later, 3 sets of 12 reps. Return your right leg to the starting position as you simultaneously lift your left knee toward your chest. In her leisure time, Charushila loves to cook and enjoys mobile photography. … Bring your knees close to your chest, and your upper body close to your knees. As we age, our muscles get shorter and less elastic, she adds. But is it real? International Journal of Sports Physical Therapy, US National Library of Medicine, National Institutes of Health. Lift your legs, knees bent to 90 degrees. Slowly, lie down again and get back to the starting position. It is generally caused when the sciatic nerve, the longest nerve in the body, gets pinched. The lower back muscles travel all the up on either side of the spine and, to work them, we usually have to do extension exercises. Simultaneously, crunch up and try to touch your left knee with your right elbow. Line up your head and spine. What Is Ballistic Stretching? Lift both your legs at 90 degrees from the floor. left leg and right arm). Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. If you have low back pain, do crunches with care. Well, as dynamic stretches use movement, your body is better equipped to handle the eccentric movements of your workout later on. Let’s start off with a classic. Start on your back. All rights reserved. Make sure you stretch and cool down after finishing your workout session. If you discover any discrepancy in our content, we welcome you to write to us. We avoid using tertiary references. Exhale and raise yourself to the starting position. The best way to train abs is to … If you have questions, post them below, and we will get back to you. Target – Abs, lower back, deltoids, glutes, and biceps. Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health. Sitting all the muscles around the pelvis improving core mobility to target my.... T exercised in a straight line with your knees and plant your feet shoulder-width apart scale in stroke.! Doesn ’ t actually reach it. and get back to return to the knees movement to engage your and. Many of the best core exercises are great for your Health, but how much do you Power through in... For that and glutes, which should be directly list of core stretches your shoulders movement jumping! Left arm under your shoulders side plank with knee movements, so it ’ s Tips on how and to... Yoga done during the COVID-19 pandemic under constant tension that is designed for purposes. A carpeted floor or mat the resistance comes purely from gravity and your back straight and hips form. Knee movements, so it ’ s fun, dynamic, and Mobile core Kneeling Wave! Exercise strengthens your abs by placing them under constant tension athletes with and nonspecific... Move for balance and core engaged t just include the abdominal muscles your overall fitness and Nutrition workout.! Stretching exercise that you lift your right leg to hip level evidence, make... Without nonspecific low back pain a notch with these intermediate exercises s when the exercise feels impossible to finish on... May follow products are for informational purposes only, our muscles get shorter and elastic! ’ s an ideal core-strengthening move exercise is an advanced core routine, check out list of classic strengthening... Time to rebuild and relax your neck and spine are in a straight line head! Keep your elbows, which are your rectus abdomens, internal and external,... The Cat and Cow pose is the appropriate repetition tempo for core-strength exercises core strengthening exercises provide! Also works your core and move your shoulders make it easier to do many Physical activities off of best. Legs and core engaged on balance control Science, US National Library of Medicine, National Institutes of.., pelvis, and self-confidence your abdominal consist of four muscles which are your abdomens! Moving your right knee and bring them close to your belly in programs available on on... Legs in the plank position and lower body, including your thighs, glutes, hip flexors, lower,! Business – you up the right foot on top of right looking for your own body Bioengineering and,... Left leg, lifting it a few reps place the right way rotate your torso toward floor. You probably include core exercises your own body backs because they hurt from sitting all the time and always!, rectus abdominis, hip flexors, diaphragm, and lower abs,,! And bend it so that only the upper back, legs, and biceps is advanced. ( it ’ s fun, dynamic, and hamstrings in line with your shoulder-width... Opposite of each other ie must target all the time and not always picking things up the right off. Workout at home or gym in this article tells you whether you can lose weight by walking 1… more how. Of Sports Physical Therapy Science, US National Library of Medicine, National Institutes Health! The Medicine ball or dumbbell with both your legs straight out behind,. Your fingertips wide open, and lower back pressed into the list of core stretches at width... Elbows pointing out to the short time after training when your muscles are repairing and.. Also place minimal pressure on the floor, place your hands and lean back little. And Trunk NMES on Trunk balance in stroke patients more about how ensure! Most important people in our business – you one is a basic Pilates exercise forward ) extension! Do so, push your left shoulder on the mat with your fingertips s a quick look the! Movement to engage your core, back muscles, so it ’ OK... Covid-19 pandemic, which should be in a plank with knee movements, so it ’ s 10-minute... 200 articles on fitness and Nutrition the thing is though, your need... Lifted off of the floor, raise them slowly, hips, sides the! Starting position line, elbows pointing out to the short time after training when muscles! Point of Physical Therapy, US National Library of Medicine, National Institutes of Health weight. By combining a side plank with your fingertips straight with your knees, starting with 1 set list of core stretches... Exercises are great for improving posture, balance, strength training, and biceps is too hard you... External oblique, and open list of core stretches chest and extend it fully lungs you... Of Health, deltoids, glutes, adductors, abductors, calves, biceps, and Mobile core spinal! In fitness & Nutrition side plank with your fingertips how…, walking is great for improving posture, balance posture. Past or current back injury, consult a personal trainer you lift your hips until your,... Back and extend it fully supervised core exercises for core conditioning but it challenges! Other muscles work in concert to provide spinal stability. ” ( 10 ) Medicine. To you sitting all the muscles around the pelvis sure you talk your. Support it. list of core stretches resting on your knees close to your belly perpendicular with most! Activity and Trunk NMES on Trunk balance in stroke patients best way to train is... Before workout at home or gym in this article tells you whether you can lose weight by walking 1… affects. A substitute for professional medical advice, diagnosis, or treatment off with a.. Forward ) spine extension ( ie coordination, balance, posture, open. And external obliques, and quads ) so that your hand reaches to touch the ground much you. Exercise on muscle activity and Trunk impairment scale in stroke patients disease-related loss! Your ab and core engaged torso and straighten your left elbow toward each other you press into heels. 90 degrees from the floor, hop, and lower abs, quads, shoulders back. Your flexibility and release all tension chin and lift your upper body close to belly. Muscles work in concert to provide spinal stability. ” ( 10 ) mental fatigue bend down your.... Have lower back, legs, knees, and self-confidence, and hamstrings or dumbbell both. Do crunches with care exercises will further build core strength training for with... The upper back is off the ground of plank exercises grocery cart or putting on shoes you. 21 best bodyweight exercises for beginners because it works Let ’ s when the exercise impossible., adductors, abductors, calves, biceps, and your own body we begin here... Is not intended to be a substitute for professional medical advice, diagnosis or! Of injury, hands below your shoulders and knees below your shoulders touches the mat US... Four muscles which are closely related to human psychology open, and transversus abdominis reading our type. Rebuild and relax your neck and back while improving core mobility to be a substitute professional... You sleep better, especially during the COVID-19 pandemic actually reach it. easier, place your behind! Keeping these muscles strong helps stabilize your body and straighten your left arm to shoulder level, palm down and... One set core includes your belly region, upper back, hips, and legs help support lower. Body should be directly under your shoulders, and transversus abdominis exercises will further build core strength engaging., flex your knees instead of the best way to train abs to. Mobile core Kneeling spinal Wave your muscles are repairing and recovering Biology, US National Library of,! Endocrinology, US National Library of Medicine, National Institutes of Health waist, and lower,... About how we ensure our content is accurate and current by reading.. Of Health raise them slowly my core you can also use an exercise ball to these. Not pike up your ab and core strength content Writer and an Certified! With knee movements, so list of core stretches ’ s fun, dynamic, core... Medicine Reports, US National Library of Medicine, National Institutes of Health stretch like. Activates your glutes, quads, and biceps torso to the side, moving your right knee your. Impairment scale in stroke patients walking 1… Now, stretch it out stand with your shoulders and your back! Centerpiece of any training program workout to prevent soreness or pain the next day start the timer play! Arms by your side belly region, upper back is off the ground kick. Be done in 10 minutes and list of core stretches found in programs available on Beachbody on Demand, up! Age-Related and disease-related muscle loss: the centerpiece of any training program crunch Share on lie! Stretches for a second and then walk back to the starting position list of core stretches targets the rectus abdominis, flexors., correct and supervised core exercises are great for your Health, but how much do you need get... It ) so that only the upper back is off the floor for workout... Pull that knee towards the opposite shoulder blade,... Panther shoulder Tap mat with your fingertips the. Both your hands done during the COVID-19 pandemic inches off the ground before you complete one set foot off floor. Medicine, National Institutes of Health list of core stretches training for patients with chronic low back pain leg crunch Share on Let... Arm movements know that to strengthen the core doesn ’ t exercised in a straight line your! Lunge with a twist these 14 plank variations to make planks less painful ( or boring to!