Planks are a cornerstone of core strengthening exercises. They work multiple muscles, improve stability, and can be made as easy or hard as you need them to be. The traditional plank is effective, but a variety of plank variations can support your workout. Here, weve found 15 plank variations you may never have tried that you should consider adding to your fitness regimen.
What is the Importance of Core Strength
Core strength is absolutely critical for overall fitness and for doing a whole lot of your daily activities. Your spine is supported by a strong core. Plus, your posture and balance improve. Doing core exercises like planks may help you perform better in sports and reduce your risk of injury. Fitness experts also say a good core routine can improve everyday life movements like tasks that are easier and safer.
1. Standard Plank
All plank exercises start with the standard plank. It targets the entire core.
How to Perform:
Start on all fours.
For the exercise, put your forearms on the ground, with elbows beneath your shoulder.
Stretch your legs behind you with the feet hip-width apart.
You should hold your body in a straight line, from your head to your heels.
Tips:
Make sure you keep your core tight and do not sag your hips.
Hold for 2060 seconds.
2. Side Plank
Obliques are targeted by the side plank and lateral stability is enhanced.
How to Perform:
Stack your legs, and lie down on your side.
Take one forearm and prop yourself up under your shoulder, with your elbow below your shoulder.
Draw up your hips so that you make a straight line from head to feet.
Tips:
You hold for 2040 seconds on each side.
Cause even more challenge and raise the top leg.
3. Plank with Shoulder Taps
This variation of this movement offers movement, and provides a challenge to balance, yet is core engaging.
How to Perform:
Start in a standard plank position.
Lift one hand off the ground to tap the opposite shoulder.
Alternate sides while maintaining stability.
Tips:
Keep your hips as still as possible.
Aim for 1015 taps per side.
4. Plank Up-Downs
This dynamic move works the arms and shoulders while targeting the core.
How to Perform:
Begin in a forearm plank.
Push up onto one hand, then the other, into a high plank position.
Lower back down onto your forearms one arm at a time.
Tips:
Keep your body straight throughout the movement.
Perform for 30 seconds.
5. Plank Jacks
Plank jacks combine cardio with strength training by adding a jumping motion.
How to Perform:
Start in a standard plank position.
Jump both feet out wide and then back together like jumping jacks.
Tips:
Maintain a tight core to avoid sagging hips.
Aim for 1520 repetitions.
6. Plank with Leg Lifts
This variation targets the glutes while engaging the core.
How to Perform:
Start in a standard plank position.
Lift one leg towards the ceiling while keeping it straight.
Lower it back down without touching the ground.
Tips:
Alternate legs for 1015 lifts on each side.
7. Spiderman Plank
The Spiderman plank adds a rotational element that engages multiple muscle groups.
How to Perform:
Begin in a standard plank position.
Bring one knee toward the elbow on the same side while keeping your hips low.
Return to starting position and switch sides.
Tips:
Focus on controlled movements for 1012 reps per side.
8. Plank with Hip Dips
This variation emphasizes oblique engagement through rotation.
How to Perform:
Start in a forearm plank position.
Lower one hip toward the ground without touching it, then return to center.
Alternate sides for each dip.
Tips:
Keep movements slow and controlled; aim for 1015 dips per side.
9. Plank Reach
This exercise challenges stability while working both arms and core muscles.
How to Perform:
Begin in a standard plank position.
Extend one arm forward while balancing on the other arm and feet.
Alternate arms after each reach.
Tips:
Focus on keeping your body stable; aim for 10 reaches per arm.
10. Plank with Toe Taps
Toe taps enhance coordination while engaging various muscle groups.
How to Perform:
Start in a high plank position.
Tap one foot out to the side and return it back to the center; alternate sides.
Tips:
Keep your hips level; aim for 1015 taps per side.
11. Forearm Side Plank with Leg Lift
This advanced variation targets both obliques and glutes intensely.
How to Perform:
Lie on one side and prop yourself up on your forearm.
Lift your top leg while holding the side plank position.
Tips:
Hold for 2030 seconds before switching sides.
12. Elevated Plank
Elevating your feet increases difficulty by shifting more weight onto your arms and core.
How to Perform:
Place your feet on an elevated surface (like a bench).
Hold a standard plank position with hands on the ground below shoulders.
Tips:
Maintain proper form; hold for up to 60 seconds.
13. Medicine Ball Plank Rollout
Using a medicine ball adds instability, enhancing core engagement further.
How to Perform:
Start in a high plank with hands on a medicine ball.
Roll the ball forward as far as you can without losing form, then roll it back.
Tips:
Focus on controlled movements; aim for 510 rollouts.
14. Plank with Arm Circles
This variation works shoulder stability along with core strength.
How to Perform:
Begin in a standard plank position.
Move one arm in small circles while maintaining balance; switch arms after several circles.
Tips:
Keep hips steady; perform circles for about 30 seconds per arm.
15. Single-Leg Plank
This advanced move challenges balance significantly by lifting one leg off the ground during a standard plank hold.
How to Perform:
Start in a standard plank position.
Raise one leg off the ground about six inches while maintaining form.
Tips:
Hold for as long as possible before switching legs; aim for up to 30 seconds per leg.
Final Words
Incorporating these plank variations into your workout routine can help you strengthen your core effectively while keeping things fresh and engaging. Remember that consistency is key when it comes to building strength and endurance.
