Planks are one of the most common moves you'll find all sorts of ab workouts, and for good reason. The foundational exercise hones your core's ability to brace, one of the four major functions of the muscle group.

But if your core training sessions are filled with nothing but planksand if you're holding that position for marathon sessions that stretch into minutesyou're approaching your workout the wrong way to accomplish any real strength or aesthetic goals. In this way, planks are overrated. Here, Men's Health fitness director Ebenezer Samuel, C.S.C.S. and MH Advisory Board member David Otey, C.S.C.S., P.P.S.C. break down the aura of the extra long plank hold and offer up even better options for your abs.

The biggest issue that most people have with planks is a lack of progression, says Samuel. People know to grab heavier weights or to ramp up their reps for moves like curls to take the path to progressive overload and muscle growthbut for the plank, the only option guys often turn to is adding more time. That's not effective, and it's also an indication that you're not bracing as much as you should be for the plank's intended benefits.

"There is no virtue to holding a plank for the Guinness Book of World records," he says. "If you want a six-pack, there's a better way to go."

Otey agrees. "One of the key things with holding a sustained plank beyond 30 seconds is you find that your body starts to go into compensatory patterns," he says. "By really focusing on the shoulder girdle specifically, focusing on the lower limbs, and mainly your hip flexors, to try and keep you up for a long period of time."

Ultimately, once you stop squeezing your muscles tight to create full-body tension, you've lost the benefits of the plank. But that's not all. Samuel notes that planks only train that one function of the corebracingwhen you could be exposing your abs to even more movements.

Plank with Shoulder Taps

3 to 4 sets of 40 seconds on, 20 seconds off

Right off the bat, this move adds anti-rotation, another of your core's functions, into the mix. You'll also hone more shoulder stability. As you move through the reps, fight to keep your shoulders level.

Long Lever Plank

3 to 4 sets of 30 seconds on, 30 seconds off

Extend your arms out over your head to bring some anti-extension to your training. As you progress, you can extend your hands even further out in front of you.

Ab Rollout

2 to 3 sets of 8 to 10 reps

Grab a wheel and roll for this variation, which Otey calls his favorite for abdominal training.

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Planks Are Overrated. Try These Six-Pack Ab Workouts Instead. - Men's Health