Basic planks are incredibly effective on their own, but different variations can give you the opportunity to engage your abs even more (and invite some other muscles to the party, too). If you’re ready to up the ante, try renegade rows—they work your shoulders and back in addition to your core, making them an amazing compound move for your upper body.
This exercise combines a plank and a row to create one challenging move. “The row will work your back and turn the plank into an anti-rotational exercise,” says Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. Anti-rotational moves make your abs work extra hard to stay stable, so you don’t rotate. “Moves like this really work those obliques as well,” she adds.
Convinced yet? Grab a set of 10- to 15-pound dumbbells and get ready to work.
- Start in a high-plank position, holding a set of 10- to 15-pound weights in your hands. Your hips should be lifted and your body in one straight line. “I often suggest placing your hands a bit closer together [than a regular plank],” says Lefkowith. “This helps keep you stable.”
- Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.
- Bring your right arm back to the starting position and repeat with your left arm.
- A few form notes: Make sure you don’t rotate your body or shrug your shoulders as you row, and do your best to keep your hips stable. Also, make sure you’re using your back to power the movement and not just your arm, says Lefokowith.
- Do six to eight reps per side.
Feeling like a renegade from your regular plank yet?
Source : www.self.com