<\/p>\n \u201cMost people double down on core moves that only hit one element at a time,\u201d says Long. \u201cBut this exercise challenges balance, engages your arms and legs, and adds a mobility component to stretch tight hamstrings and shoulders.\u201d In other words, it delivers far more than just an ab burn.<\/p>\n You may like<\/p>\n How to do the dynamic plank-to-ankle reach<\/p>\n Long filmed a demo to walk through the move, which is exercise four in her video below nicknamed “tap backs.”<\/p>\n Start in a high plank with shoulders stacked over wrists and core engaged.Bend your knees and shift your hips back toward your heels.Reach one hand towards the opposite ankle, keeping hips low and spine neutral.Flow back into plank without letting your knees touch the floor.Alternate sides for 40 seconds, moving with control and steady breath.<\/p>\n Avoid shooting your hips up into the air. Think about sitting your hips back while keeping your body aligned.<\/p>\n Why it works<\/p>\n \u201cThis plank variation goes further than just core endurance,\u201d explains Long. \u201cYou\u2019re holding a plank, so the deep abs are firing, but you\u2019re also moving through a hamstring stretch and shoulder mobility.<\/p>\n “Your shoulders, chest, and arms have to stabilize you, while your glutes and quads kick in as you bend and push back.\u201d Compact moves like this are gold: they hit multiple muscle groups at once, save you time and build strength all over.<\/p>\n Plank vs dynamic plank<\/p>\n If your goal is static strength and core endurance, a traditional plank is still solid. But if you want something more dynamic, this variation challenges balance, coordination and mobility too.<\/p>\n \u201cFlowing movement encourages breath and focus,\u201d says Long. \u201cIt feels grounding and energizing compared to holding a plank for what feels like forever. Think mobility, balance and coordination, while still working your core. It\u2019s functional and efficient.\u201d<\/p>\n abs vs core muscles<\/p>\n Core training isn\u2019t just about aesthetics. The research<\/a> shows that a strong midsection improves balance, reduces back pain and keeps you moving freely as you age.<\/p>\n \u201cFalls are the number-one cause of injury in older adults,\u201d says Long. \u201cTraining your core helps with stability and spinal support, while slowing muscle loss and protecting against age-related decline.\u201d<\/p>\n Think of core training as an investment in your body\u2019s foundation; it keeps you strong, supported and capable well into later life. And with moves like the dynamic plank, it can be fun, functional and far from boring.<\/p>\n More from Tom’s Guide Back to Bars & Weights<\/p>\n SORT BYPrice (low to high)Price (high to low)Product Name (A to Z)Product Name (Z to A)Retailer name (A to Z)Retailer name (Z to A) Show more<\/p>\n![\"Arrow\"](\"https:\/\/search-api.fie.futurecdn.net\/img\/misc\/chevron-left.svg\" "\\"Arrow\\""){kind=icon}
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