I did 50 plank crunches a day for a week — here’s what happened

The plank crunch is exactly what it says on the tin — combining a plank and a crunch to really target the muscles in your midsection. Plank crunches work your core hard, so if you’re short on time and looking for a decent workout, it’s a good move to try. To find out more about this killer plank variation, I added it to my daily workout routine every day for a week. Read on to find out what happened to my core. 

As a reminder, what works for me might not be right for you and your body. If you’re a complete beginner, you might want to start by building your strength by doing standard bodyweight planks. If you’re returning to exercise following an injury (particularly a lower back or shoulder injury), or a pregnancy, it’s a good idea to check with a health professional before adding planks to your routine, to ensure you’re not putting yourself at risk of an injury. 

How to do a plank crunch 

an illo of a man doing a plank crunch

(Image credit: Shutterstock)

Let’s start with how to do a plank crunch with perfect form. You won’t need any additional equipment for this exercise, but it might be helpful to perform the plank on one of the best yoga mats to offer your wrists some protection.

  • Start by getting into a plank position, with your wrists stacked underneath your shoulders, your palms pressed flat into the exercise mat, and your back straight.
  • Engage your core, thinking about sucking your belly button into your spine.
  • Lift one foot off the floor and bend at the knee, before driving the bent knee underneath your torso.
  • Pause here, before reversing the move and extending your leg back out to a plank position.
  • Repeat on the other side, and keep alternating sides until you have completed all your reps, or reached the allotted time.
  • Do not let your hips drop from side to side as you drive your leg in — your torso and pelvis should remain stable throughout the exercise.