{"id":549139,"date":"2026-03-20T14:21:11","date_gmt":"2026-03-20T14:21:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/549139\/"},"modified":"2026-03-20T14:21:11","modified_gmt":"2026-03-20T14:21:11","slug":"park-the-planks-a-pilates-instructor-says-these-five-core-exercises-should-replace-your-old-routine-in-2026","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/549139\/","title":{"rendered":"Park the planks\u2014a Pilates instructor says these five core exercises should replace your old routine in 2026"},"content":{"rendered":"

Popular core exercises like planks can be a valuable part of your routine. But Brittani Johnson<\/a>, a certified Pilates instructor with BetterMe<\/a>, says they may not train your abs effectively for everyday activity. Her five-move core workout solves that problem.<\/p>\n

\u201cPlanks are solid for building endurance,\u201d she notes. \u201cThese moves take it further. Instead of just holding still, your core has to stay stable while your body is moving.\u201d<\/p>\n

<\/p>\n

Her workout utilizes everything from balls, bands and even the wall to bring some variety to your core training. \u201cAdding just one piece of equipment can not only provide that extra challenge, but it can also point out some of our individual imbalances,\u201d says Johnson.<\/p>\n

Article continues below <\/p>\n

You may like<\/p>\n

\u201cWith that awareness, you can put more focus on areas you may need to improve upon while actually working the core the way it needs to work in real life,\u201d she adds. \u201cThat\u2019s how you build a core that\u2019s genuinely strong and protected, not just rigid from holding a position.\u201d<\/p>\n

How to do the five core exercises<\/p>\n

You\u2019ll need a mat, a Pilates ball<\/a>, a loop band<\/a>, and a section of bare wall for this workout.<\/p>\n

Johnson recommends doing the exercises for three sets of eight to 10 reps. You can do the three sets of an exercise one after the other, or \u201cfor those who like variety and feel bored easily, I would recommend doing it as a circuit,\u201d she says.<\/p>\n

\u201c[These exercises] could be done every day if someone wanted to, as they\u2019re low impact and the abdominals are a small muscle group that recover quickly,\u201d Johnson notes. \u201cHowever, if you do all the reps and sets recommended, it’s not really necessary to do any more than twice a week.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

The exercises are:<\/p>\n

Wall tapSuitcase crunchOblique crunchCorkscrewThree-point leg drop1. Wall tap<\/p>\n

Video: BetterMe<\/p>\n

Sets: 3 Reps: 8-10 each side<\/p>\n

What to read next<\/p>\n

Get on your hands and knees facing a wall, with your hands directly under your shoulders.Engage your core<\/a>.Step your feet back one at a time, extending your legs, so your body is in a straight line from head to heels.Lift your right arm off the floor and tap the wall in front of you, keeping the rest of your body as still as possible.Place your right hand back onto the mat.Repeat on the other side, alternating sides with each rep.<\/p>\n

Benefits: \u201cThis movement introduces a dynamic stability challenge that requires the core and shoulder stabilizers to prevent the hips from rotating as the base of support shifts,\u201d says Johnson.<\/p>\n

2. Suitcase crunch<\/p>\n

Video: BetterMe<\/p>\n

Sets: 3 Reps: 8-10<\/p>\n

Lie on your back with your knees bent and feet flat on the floor, and your arms extended behind you.Engage your core.Lift your arms, head, shoulders and feet, bringing your knees and chest together, reaching your hands towards your feet.Reverse the movement to the start with control.<\/p>\n

Benefits: \u201cThis synchronized movement integrates the upper and lower abdominal regions, demanding higher coordination and muscular compression than a traditional crunch,\u201d says Johnson.<\/p>\n

3. Oblique crunch<\/p>\n

Video: BetterMe<\/p>\n

Sets: 3 Reps: 8-10 each side<\/p>\n

Lie on your back with your knees bent and feet flat on the floor.Place a Pilates ball between your knees.Engage your core.Drop your knees to the left, keeping your torso and shoulders on the mat.Place your fingers lightly on the back of your head.Squeeze your abs and lift your head and shoulders off the floor.Lower with control.Do all your reps on one side, then swap sides.<\/p>\n

Benefits: \u201cThe addition of the ball squeeze engages the adductors and pelvic floor, which assists in stabilizing the pelvis while specifically targeting the internal and external obliques,\u201d says Johnson.<\/p>\n

4. Corkscrew<\/p>\n

Video: BetterMe<\/p>\n

Sets: 3 Reps: 8-10 each direction<\/p>\n

Sit upright with your back about six inches away from a wall, and your legs extended in front of you on the mat.Place your hands on the floor by your sides.Engage your core.Lean back onto the wall.Lift your legs off the mat.Circle your legs in a clockwise motion.Reverse direction, circling your legs in a counterclockwise motion.Continue, alternating direction with each rep.<\/p>\n

Benefits: \u201cThis rotational trajectory moves the core through multiple planes of motion, engaging the deep transverse abdominis and waistline stabilizers more effectively than linear leg raises,\u201d says Johnson.<\/p>\n

5. Three-point leg drop<\/p>\n

Video: BetterMe<\/p>\n

Sets: 3 Reps: 8-10<\/p>\n

Place a loop resistance band around your thighs, just above your knees.Lie on your back with your legs extended and arms by your sides.Engage your core.Lift your legs as high as you can.Keeping your legs pressed out against the band, lower your legs to just above the floor in three distinct phases, pausing between each phase.Go straight into the next rep without letting your legs touch the floor.<\/p>\n

Benefits: \u201cBy segmenting the descent, the exercise eliminates momentum and forces the lower abdominal wall to maintain intense isometric tension at various angles of resistance,\u201d says Johnson.<\/p>\n

Shop BetterMe accessories\"Soft<\/a>\"Pilates<\/a>
\n