How to Effectively Train Your Core Without Doing Any Crunches!

Week 3: Plank Variations with Valslides

Welcome back to Week 3 in our 5-week series, where we will showcase a new safe and effective core exercise (no crunches here!) every week, including the Pallof Press, Plank Variations, Plank Variations with Valslides, Body Saw, and Bird Dog.

In case you missed last week’s post, we introduced Plank Variations where we showed you different ways to perform and progress a plank.  You can read all about it here.

This week we will continue to explore Planks.  Now that you know how to perform a plank correctly and how to progress them, let’s take it to the next level!

Valslides are inexpensive, compact, easy for travel, and an awesome way to challenge your core, while introducing new movements.  They are also safe and effective for your core and your body.  AND, they are really tough on your core; just ask some of our clients!

Week 3: Plank Variations with Valslides

To begin, you will need one pair of Valslides OR a pair of traditional paper plates, which can act as a great alternative and cost-effective solution.

plank variations with valslides

There are many variations that you can do using the Valslides, however today we will show you three of our favorite movements: out front, to the side, and circles.  Check out the video below to learn each of the movements:

How to Use Valslides:

  • Place the slides on the carpet – if you have a wood floor, you can purchase covers to go over the slides so you can use them on the wood surface
  • Place your hands on each of the slides
  • Lift your body into an Extended Plank position
  • Perform one of the three movements shown in the video (out front, to the side, or circles)
  • Keep your core tight and your hips nice and quiet
  • Perform for time

Ways To Progress with Valslides:

The best way to progress one of the three movements, is to extend your time.  You can also work one side at a time for a tough progression.  For example, you can perform the movement on just your right side for :20 and then your left for :20 and then alternate for :20 for a total of one minute.  It’s tough, trust us!

***Are you ready for another tough Valslide exercise?!  Stayed tuned for next week (Week 4), where we will show you how to perform the Body Saw!***

About DeHenzel Training Systems: DeHenzel Training Systems offers In Home Personal Training services throughout Northern Virginia and Washington DC.  Aside from in home, personal training is also available at the office gym or outdoors at a local park.

Within Northern Virginia, we service Loudoun, Fairfax and Prince William Counties including: Alexandria, Annandale, Arlington, Ashburn, Burke, Centreville, Chantilly, Fairfax, Falls Church, Great Falls, Herndon, Lansdowne, Leesburg, Lorton, McLean, Oakton, Reston, Springfield, Sterling, Tyson’s Corner, Vienna and Woodbridge.

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