25 Plank Variations for a Shredded and Stable your Core
Planks, without a doubt, are the best core exercise there is. The
harder-than-they-look poses in this workout take it up another notch.
Adding movement—like, say, raising an arm off the ground—while holding a
plank position increases the challenge to your abs.
It also recruits your legs, glutes, back, shoulders, and arms to get in
on the action—meaning it can firm you up all over. Try this routine, two
or three days a week. Perform 10 to 15 reps of each exercise, moving from
one to the next without resting.
(If your form starts to slip, raise your hips to give your core a break,
or place one knee on the floor for a few seconds. And remember that proper
plank form means hands on the floor directly under your shoulders, with
your body forming a straight line from head to heels.) Rest for one
minute, then repeat the circuit up to four times total.
1. Plank Row And Kickback
How to:
- Start in a plank position with your right hand resting on a dumbbell (A).
- Row the weight to your chest (B); pause, then straighten your elbow until your forearm is parallel to the floor (C).
- Pause, then reverse the movement to return to start.
- That’s one rep.
- Complete all reps, then switch sides and repeat.
- Related article: 4 Fat Blasting Cardio Workouts To Achieve A Lean Toned Body
2. Plank With Front Raise
How to:
- Start in a plank position with your right hand on a dumbbell (A).
- Extend your right arm straight out in front to shoulder height, keeping your hips parallel to the floor (B).
- Lower slowly back to start.
- That’s one rep.
- Do all reps, then switch sides and repeat.
3. Rotating T Extension
How to:
- Start in a plank position (A).
- Rotate your torso to the right, raising your right arm toward the ceiling as you roll onto the outside of your left foot (B).
- Pause, then reverse the movement to return to start.
- Repeat on the other side.
- That’s one rep.
4. Mobility Plank
How to:
- Start in a plank position.
- Bend your right knee toward your left elbow (A).
- Pause, then return to plank, keeping your right foot raised a few inches off the floor.
- Then angle your right leg out to the side while keeping it extended (B).
- Pause, then reverse the movement to return to start.
- Repeat on the other side.
- That’s one rep.
5. Super plank
6. Feet-elevated plank
Placing your feet on a step or bench is a simple method to make the
basic plank more difficult. Hold the position as usual, keeping a
straight line from head to feet, but your feet will be elevated, making
it more difficult.
7. Sandbag drag
Start in a standard plank position with a sandbag to one side and
slightly ahead of you. Then slide it around your torso with one arm.
Change arms and drag it backwards. “A modest stack of plates can also be
used,” Lightfoot adds. “Move them all to one side, then back to the
other.”
8. Side plank
The side plank has a distinct training effect than the conventional
plank in that it puts a lot of tension on the quadratus lumborum, which
is a part of the posterior abdominals. Don't be scared off by the Latin
name; activating this little, underutilised muscle can help you avoid a
lot of lower back pain. To do the move, lie on your side with one
forearm right below your shoulder and raise your hips until your entire
body is in a straight line from head to toes.
9. Star side plank
This is a more difficult form of the side plank that improves the
quadratus lumborum's strength. Twist your body to raise one arm until
it's aiming at the ceiling, then lift your upper leg as well, starting
in an elevated plank posture with hands under your shoulders and arms
extended. All four limbs will be stretched at this point, forming a star
shape. At the very least, it's shaped like a star. For a somewhat easier
form of the exercise, complete the star side plank while supporting
yourself on your forearm, as you would with a standard side plank.
10. STANDARD PLANK
If you’re new to planks (or just haven’t done them in a while), chances
are you’ll start to shake when you get tired. But don’t let that
intimidate you! Keep holding until you can’t hold your hips up anymore.
When they start to drop, stop. Do three sets, holding as long as you can
each time. When you can hold it for more than one minute, it’s time to
move on to something more difficult. HOW TO DO IT: Get down on the floor
and put your elbows and forearms on a comfortable surface. Create a
straight line from your shoulders to your ankles. Hold this position
without moving
11. REACHING PLANK
Mix up the standard plank to make things more difficult. This version
requires more core stabilization because you’ll be moving your arms.
Once you can do at least 10 reps with each arm, move on to a more
advanced variation. HOW TO DO IT: Start in a plank, then slowly reach
one arm forward until your elbow is straight. Pause for one second, and
then pull that arm back and plant your elbow so that you’re in the basic
plank again. Alternate arms with each rep, and do as many reps as
possible on each side
12. BIRD-DOG PLANK
Unlike the reaching plank, with this variation you’re trying to balance
on one arm and one leg for as long as possible. This is a very
challenging exercise, because you’ll need lots of balance and strong
arms and legs to hold yourself up. HOW TO DO IT: Start in a standard
plank. Reach your right arm forward until your elbow is straight. Now
lift your left leg off the ground, keeping your knee straight. Hold this
position as long as you can, and then switch sides (left arm reaches
forward and right leg goes up
13. PLANK WALK-DOWN
Incorporate your upper body with this variation. Bonus: This version
can help you learn how to do a proper push-up. HOW TO DO IT: Start in
push-up position and lower one elbow/forearm to the ground. Then move
the other hand down so that both forearms are flat on the ground. Pause,
and then take the arm that went down first and plant that hand on the
mat. Push yourself up on that side. Then take the other arm, plant your
hand and push yourself back up to the top position of a push-up. On the
next rep, switch the arm that goes down first. Do five reps going down
with the right arm first and five reps going down with the left arm
first
14. PLANK KETTLEBELL SLIDE
The real challenge of this variation comes from holding yourself in a
plank using only one arm. HOW TO DO IT: Grab a relatively light
kettlebell and set it next to you. Get into a plank with the kettlebell
on the outside of your left elbow. Reach your right hand behind your
left elbow to grab the kettlebell. Drag the kettlebell all the way
across your mat and place it outside of your right elbow. Place your
right elbow down on the mat. Repeat with the left hand
15. BODY SAW PLANK
For this exercise you’re basically going to perform a sliding plank, so
you’ll need something to put under your feet. You can use hand towels on
a hardwood floor or buy sliding discs to use on carpet. The key to this
exercise is to keep your hips in the same position while you pull
yourself up; don’t let them drop! HOW TO DO IT: Put the sliders or
towels under your feet and get into a plank. Slowly slide your body
backward while maintaining a straight line from your head to your feet.
Slide back as far as you can with good form, and then pull yourself back
using your arms
16. BEGINNER SIDE PLANK
Now it’s time to target your obliques with a side plank. Start off with
this beginner variation to build up your strength before progressing to
the full version. HOW TO DO IT: Lie on your side, propped up on one
elbow and bend your knees so that your feet are behind you. Lean on your
elbow and push your hips up toward the ceiling. It may help to have a
mirror in front of you for this exercise because you’ll want to make
sure that your body stays in a straight line. Keep your hips pushed
forward far enough so that you can’t see your knees if you try to look
down at them
17. Plank jack
The plank jack is a combination of two traditional favourites: the
plank and the jumping jack. Including this in your routine can help you
develop a strong core, and it can also be incorporated into a cardio
circuit to keep your heart rate up.
18.
SIDE PLANK LEG RAISE
This version of the side plank strengthens your hips and the rest of
your core, which will help prevent back injuries and make your
side-to-side movements stronger. HOW TO DO IT: First, get into the
standard side plank position. Once you’re settled, lift the top leg with
your knee straight. Hold that position for as long as possible, with
your leg as high as possible. Come down and switch sides
19. SIDE PLANK CRUNCH
20.Walking plank
Instability and coordination are added to the mix with this one. “Start
with a conventional plank posture and work your way up to your hands and
elbows,” advises trainer Adam Wakefield. “Try to reposition your hand
where your elbow was by moving one arm at a time, then reverse the
process.” Add a press-up in between reps for extra triceps work.
21. TRX plank
21. Reverse plank
You can strengthen your back by flipping a normal plank over so
you're looking at the ceiling. When your form is perfect, your
hamstrings, glutes, and abdominals will benefit as well. The goal is
to maintain a straight body at all times.
22. Rope wave
Battle ropes aren't just for all-out smashing; they'll also improve
your plank's core control. W10 Performance trainer Olli Foxley
explains, "Assume the position, then hold a rope with one hand."
“While slamming the rope up and down, maintain the rest of your body
as still as possible.” Try three ten-second sets.
23. Add weight
It doesn't get any easier than this. Wear a weighted vest or wrap
some chains around yourself (your gym has those, right?) instead of
using a weight plate if you don't have a training partner.
24. Alternating shoulder tap plank
Take a standard plank stance. Tap your left shoulder with your right
hand while keeping your hips square to the floor, then return to the
start position and repeat on the opposite side with your left hand. On
each side, try to complete 15-20 reps.
25. THE 30-DAY PLANK CHALLENGE
