Liftsmith

Full-tension plank alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the full-tension plank, best matches first.

  1. Bear holdTrains the abs, same movement, no equipment.
  2. Bird dogTrains the abs, same movement, no equipment.
  3. Flutter kicksTrains the abs, same movement, no equipment.
  4. Half-kneeling anti-rotation pressTrains the abs, same movement, needs cable machine.
  5. Hollow rockTrains the abs, same movement, no equipment.
  6. Hover shoulder tapTrains the abs, same movement, no equipment.
  7. L-sitTrains the abs, same movement, needs dip bars.
  8. Seated knee tuckTrains the abs, same movement, no equipment.
  9. Slow climberTrains the abs, same movement, no equipment.
  10. Tall-kneeling anti-rotation pressTrains the abs, same movement, needs cable machine.
  11. Tuck L-sitTrains the abs, same movement, needs dip bars.
  12. Turkish get-upTrains the abs, same movement, needs kettlebells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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