You get down on the floor, set your timer for 60 seconds, and 15 seconds in you’re already counting down. Your wrists burn, your lower back twinges, and you’re wondering if this really is the only way to build a strong core. You’re not alone. Planks are one of the most commonly prescribed core exercises, but they don’t work for everyone. That’s exactly why we put together this guide to 11 Alternatives for Planks that work every muscle in your midsection, without the common frustrations.

Lots of people write off core work entirely because they hate planks. Maybe you have wrist injuries, shoulder tightness, or you just can’t stop your hips from sagging no matter how hard you try. Or maybe you’re just bored—staring at the floor for a minute straight doesn’t exactly make exercise feel rewarding. The good news is planks are not the gold standard they’re often made out to be. Research from the American Council on Exercise found that many alternative core exercises activate just as much (and sometimes more) muscle fiber than standard planks.

Today we’ll break down every single alternative, explain who it works best for, proper form, and exactly what muscles it targets. No matter your fitness level, injuries, or how much you hate holding still, you’ll find at least two new exercises to add to your routine this week.

1. Dead Bug

Dead bug is one of the most underrated core exercises on the planet, and it’s perfect for anyone who struggles with planks. Unlike planks, you lay flat on your back, so there’s zero pressure on your wrists, shoulders, or lower back. Physical therapists regularly prescribe this exercise for people recovering from back injuries, because it trains anti-rotation core stability without placing any load on the spine. A 2021 study found dead bugs activated the transverse abdominis 15% more effectively than standard forearm planks.

To perform a dead bug correctly, follow these steps:

1. Lay flat on your back with your arms pointing straight up toward the ceiling
2. Bend your knees to 90 degrees, so your shins are parallel to the floor
3. Slowly lower your right arm behind your head and your left leg toward the floor at the same time
4. Pause for one second, then return to start and switch sides

Most people make the same mistake when doing dead bugs: they arch their lower back off the floor as they move their limbs. Before you start every rep, press your lower back firmly into the ground and hold that position the entire set. If you feel your back lift, don’t lower your limbs as far. You don’t get extra points for going deep—you get results from keeping your core braced.

Start with 3 sets of 8 reps per side, and add difficulty over time by holding a light dumbbell in each hand. This exercise works great as a warm up, a finisher, or the main core work in your workout. Even advanced lifters benefit from adding dead bugs to their routine.

2. Glute Bridge March

If your lower back hurts during planks, glute bridge marches will change how you think about core work. Most people don’t realize that a strong core includes your glutes and lower back, not just your abs. This exercise trains all those muscles working together, just like they do in real life. It’s also completely low impact, so anyone can do it regardless of fitness level.

Muscle Group	Activation Level Compared To Plank
Transverse Abdominis	112%
Glutes	278%
Lower Back	141%

Here’s how you do it properly. Lay on your back with your knees bent and feet flat on the floor, about hip width apart. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Keep your core tight the entire time, don’t arch your back to lift higher. Once you’re stable in the bridge position, lift one knee up toward your chest slowly, set it back down, and switch sides.

Avoid rocking your hips side to side as you march. That’s the most common mistake that makes this exercise useless. Your hips should stay completely level the entire set. Start with 3 sets of 10 marches per side, and add a resistance band above your knees once this feels easy.

3. Bird Dog

Bird dog is the core exercise that builds balance and stability at the same time. This exercise is famous in physical therapy circles for fixing lower back pain, and it requires zero equipment. Unlike planks where you hold still, bird dog trains your core to stay stable while your body is moving, which translates much better to everyday movement like carrying groceries or walking up stairs.

Many people rush through bird dog and get no benefit from it. Follow these simple rules for every rep:

• Keep your back completely flat at all times
• Move slowly—one full rep should take 4 seconds minimum
• Don’t lift your arm or leg higher than your body
• Pause for one full second at the top of every rep

To perform bird dog, start on your hands and knees in a tabletop position. Brace your core like someone is about to punch you in the stomach. Reach your right arm straight forward and your left leg straight back at the same time. Hold for one second, then return to start and switch sides. If you struggle with balance, start by only extending your arm first, then add the leg once you get comfortable.

Do 3 sets of 7 reps per side. This exercise feels very easy at first, but after 10 good reps you will feel your core burning way more than you ever did holding a plank. Most people notice less lower back tightness after just one week of adding bird dogs to their routine.

4. Side Plank Hip Dips

If standard planks bore you but you don’t mind the position, side plank hip dips are a perfect upgrade. This exercise targets your obliques far better than any regular plank, and only puts half the pressure on your wrists. It also builds side-to-side stability, which most people completely neglect in their workouts.

Start on your side with your elbow directly under your shoulder, feet stacked together. Lift your hips off the floor until your body forms a straight line from head to heels. This is your starting position. Slowly lower your hip toward the floor until it is just barely hovering, then press back up to the top. That is one rep.

Common mistakes to avoid:

• Don’t let your hips drift forward or backward
• Don’t rest your hip all the way on the floor between reps
• Keep your neck relaxed, don’t crane it upward
• Breathe steadily—most people hold their breath through this exercise

Do 3 sets of 12 dips per side. Once this feels easy, you can lift your top leg straight up for extra difficulty. You will feel this exercise in your sides the next day, and that is a good sign it is working correctly.

5. Pallof Press

The Pallof Press is hands down one of the best anti-rotation core exercises ever created. Unlike planks, it actually trains your core to do the job it was designed for: stopping your body from twisting when force is applied. This is the exercise athletes use to build core strength that actually works on the field, not just looks good in the mirror.

You will need a resistance band or cable machine for this one. Attach the band at chest height, stand sideways to the anchor point, and hold the band against your chest. Brace your core, then press the band straight out in front of you. Hold for one second, then pull it slowly back to your chest.

Experience Level	Recommended Sets & Reps
Beginner	3 sets of 8 per side
Intermediate	3 sets of 12 per side
Advanced	4 sets of 15 per side

The biggest mistake people make with Pallof presses is twisting their body as they press the band out. Your torso should stay completely facing forward the entire time. The band will try to pull you sideways—that is the resistance you are fighting against with your core.

This exercise will change how your core feels after just one workout. Most people are shocked at how challenging a light resistance band can be when you do this exercise correctly. Add it to the end of every workout for best results.

6. Hollow Body Hold

The hollow body hold is the favorite core exercise of gymnasts, and for good reason. This exercise activates every single muscle in your core, from your upper abs down to your deep stabilizers. It is done entirely on your back, so there is zero wrist or shoulder pressure at all.

Lay flat on your back with your arms straight above your head. Press your lower back firmly into the floor—this is non-negotiable. Slowly lift your shoulders and legs a few inches off the floor. Keep your legs perfectly straight and your arms next to your ears. Hold this position for as long as you can keep your back pressed down.

Follow this progression as you get stronger:

1. Start with knees bent 90 degrees
2. Straighten your legs once you can hold 30 seconds
3. Lower your legs closer to the floor for extra difficulty
4. Add a light dumbbell held between your feet

Do not arch your back for any reason. If your back lifts off the floor, you are going too hard. Even a 10 second perfect hollow body hold is better than a 60 second hold with bad form. Start with 3 sets of 15 second holds and build from there.

7. Farmer's Carry

If you hate laying on the floor and doing reps, the farmer's carry is the core exercise for you. This is the most functional core exercise that exists, and it will also build your grip, shoulders, and traps at the same time. Almost nobody realizes that carrying heavy things is one of the best core workouts you can do.

Grab two heavy dumbbells or kettlebells, one in each hand. Stand up straight, pull your shoulders back, and brace your core like someone is about to punch you. Walk slowly in a straight line for 40 seconds, then rest for one minute. That is one set.

When done correctly, you will feel your core working harder than it ever did during a plank. You don't need fancy equipment for this—you can use gallon water jugs, buckets of rocks, or even two full grocery bags. This is also one of the only core exercises you can do completely outside.

• Don't lean to one side as you walk
• Don't hunch your shoulders up by your ears
• Keep your gaze forward, not down at your feet
• Breathe normally the entire time

Do 4 sets of this at the end of every workout. You will notice improvements in your posture, core strength, and even your daily energy levels within two weeks. This is easily the most underrated exercise on this entire list.

8. Hanging Leg Raises

Hanging leg raises build both core strength and grip strength at the same time, and they put zero pressure on your lower back. All you need is a pull up bar. This exercise targets your lower abs better than almost any other movement, and it avoids all the neck strain that comes with crunches.

Grab the bar with an overhand grip, hands slightly wider than shoulder width. Hang straight down with your feet off the floor. Brace your core, then slowly lift your knees up toward your chest until your thighs are parallel to the floor. Pause for one second, then lower them back down under control.

Common Mistake	Fix
Swinging legs with momentum	Move slower, pause at the bottom
Arching lower back	Brace core before you start moving
Neck strain	Look straight ahead, not up at the bar

Do not swing your legs to get them up. That uses momentum instead of core strength, and it defeats the whole point of the exercise. If you can only do 3 good reps to start, that is fine. You will build up quickly.

Start with 3 sets of 6 reps. Once this becomes easy, you can keep your legs straight instead of bending your knees. Advanced lifters can raise their legs all the way up to the bar for maximum difficulty.

9. Bear Crawl

Bear crawl is the dynamic plank alternative that will get your heart rate up while building your core. Instead of holding still like a plank, you move your whole body, which makes the time go much faster. This exercise also builds shoulder stability and coordination at the same time.

Start on your hands and knees, then lift your knees one inch off the floor. Your back should be completely flat, core braced tight. Move your right hand and left foot forward at the same time, then switch sides. Keep your hips low the entire time, don't stick your butt up in the air.

This is a great exercise for when you are short on time. You can do bear crawls for 30 seconds straight and get a better core workout than a 2 minute plank. It also works great as a warm up before lifting weights or going for a run.

• Keep your knees only 1-2 inches off the floor
• Take small, slow steps
• Don't let your lower back sag
• Breathe steadily the entire time

Do 4 sets of 30 second crawls. You can go back and forth across your living room, or even crawl around outside. Kids especially love this exercise, so you can turn it into a fun family workout.

10. Anti-Rotation Tap

Anti-rotation taps are perfect for people who want plank-like core work without the long hold times. This exercise trains the exact same core stabilizers as a plank, but you stay moving the entire time, so boredom never sets in.

Start in a high plank position, hands directly under your shoulders, core braced tight. Slowly lift your right hand and tap your left shoulder. Set it back down, then lift your left hand and tap your right shoulder. That is one rep. Move as slow as you possibly can.

The whole point of this exercise is fighting the urge to twist your hips as you lift your hand. Most people rock side to side and make this exercise useless. If you do it correctly, you will feel your core burning after only 10 reps.

1. If wrist pain is an issue, do this on your forearms
2. Start with 3 sets of 8 taps per side
3. Add a weight plate on your back for extra difficulty
4. Never rush through reps

This is a great middle ground for people who don't hate planks entirely, but want something more engaging. It is also one of the best exercises you can do to prepare yourself for doing full planks later if you want to.

11. McGill Curl Up

The McGill curl up was invented by back pain specialist Dr. Stuart McGill, and it is the only safe crunch variation for people with lower back issues. This exercise builds ab strength without putting any dangerous compression on your spine, which makes it a perfect plank alternative.

Lay flat on your back. Bend one knee, keep the other leg straight on the floor. Place your hands under your lower back for support. Curl your upper back just one inch off the floor. Do not sit all the way up. Hold this position for 6 seconds, then lower back down.

You will only move an inch or two, that is intentional. Any higher and you start putting pressure on your spine. This exercise activates your upper abs without pulling on your lower back at all. Dr. McGill recommends this exercise over planks for anyone with a history of back injury.

Core Muscle	Activation Level
Rectus Abdominis	9