12 Plank Variations to Spice Up Your Core Workout

Planks are one of those exercises that everyone loves to hate. They’re simple and, at the same time, incredibly effective at building core strength and turning those skinny abs into 6-packs. But let’s be honest; holding a standard plank for minutes on end can get pretty boring, and that’s where plank variations come in.

By mixing up your plank routine, you can keep things interesting, challenge different muscle groups, and avoid getting burned out.

In this article, we’ll explore some of the best plank variations to incorporate into your workouts. Whether you’re a beginner looking to build a strong foundation or an advanced athlete seeking a new challenge, there’s something here for everyone. Read on!

Why Planks Are Important

Before we dive into the variations, let’s quickly talk about why planks are such a valuable exercise. Planks is considered a compound exercise that primarily targets your core, including your abs, obliques (internal and external), lower back, and even your glutes. A strong core is essential for almost every movement you make, from lifting weights to running to simply standing up straight.

But planks do more than just build core strength. They also help improve posture, reduce the risk of back injuries, and enhance overall stability. Plus, differently from weighted ab exercises, they require no equipment and can be done anywhere, making them a convenient addition to any workout routine.

Basic Plank Form

Before trying any variations, it’s crucial to nail the basic plank form. Here’s a quick refresher:

1. Start on your hands and knees: Position your hands directly under your shoulders.
2. Step your feet back: Your body forms a straight line from your head to your heels.
3. Engage your core: Pull your belly button toward your spine.
4. Keep your hips level: Avoid letting them sag or pike up.
5. Hold this position: For as long as you can while maintaining good form.

Got it? Great. Now, let’s move on to the fun part: plank variations!

1. Forearm Plank

Let’s start with a slight modification of the classic plank. The forearm plank is a bit easier on the wrists and shifts some of the work to your shoulders and upper back.

How to do it: Instead of supporting your body on your hands, lower yourself onto your forearms. Your elbows should be directly under your shoulders. Hold this position, keeping your body in a straight line.

2. Side Plank

The side plank is fantastic for targeting your obliques and the muscles on the sides of your abdomen. It also challenges your balance and stability.

How to do it: Start in a basic plank position. Shift your weight onto your right hand and rotate your body to the right, stacking your left foot on top of your right. Extend your left arm toward the ceiling. Hold this position, then switch sides.

3. Plank with Leg Lift

Want to engage your glutes and hamstrings a bit more? Try the plank with leg lift. This compound core exercise adds an extra challenge to your balance and stability.

How to do it: Begin in a basic plank position. Lift your right leg off the ground, keeping it straight, and hold for a few seconds. Lower it back down and repeat with your left leg. Continue alternating legs.

4. Plank with Arm Lift

Similar to the leg lift, the plank with arm lift challenges your balance and stability while engaging your shoulders and upper back.

How to do it: Start in a basic plank position. Lift your right arm off the ground and extend it straight in front of you. Hold for a few seconds, then lower it back down. Repeat with your left arm. Continue alternating arms.

5. Plank to Push-Up

The plank to push-up is a dynamic variation that not only works your core but also targets your chest, shoulders, and triceps.

How to do it: Start in a forearm plank position. Push up onto your right hand, then your left hand, coming into a high plank (push-up position). Lower back down onto your right forearm, then your left forearm. Continue alternating sides.

6. Spiderman Plank

Building that Spiderman physique has never been easier! The Spiderman plank adds a bit of a twist (literally) to the standard plank, engaging your obliques and hip flexors.

How to do it: Begin in a basic plank position. Bring your right knee toward your right elbow, then return to the starting position. Repeat with your left knee and left elbow. Continue alternating sides.

7. Plank Jacks

If you’re looking to add a cardio element to your plank routine, plank jacks are a great choice. They get your heart rate up while still working your core.

How to do it: Start in a basic plank position. Jump your feet out wide, then jump them back together, similar to a jumping jack. Continue jumping your feet in and out.

8. Plank with Shoulder Tap

The plank with shoulder tap is another great variation for challenging your balance and stability while engaging your shoulders and core.

How to do it: Start in a high plank position. Lift your right hand and tap your left shoulder, then return to the starting position. Repeat with your left hand and right shoulder. Continue alternating sides.

9. Reverse Plank

The reverse plank is a fantastic way to target your posterior chain, including your glutes, hamstrings, and lower back.

How to do it: Sit on the floor with your legs extended in front of you and your hands behind you, fingers pointing toward your feet. Lift your hips off the ground, forming a straight line from your head to your heels. Hold this position.

10. Plank with Knee Tuck

The plank with knee tuck is a dynamic variation that engages your lower abs and hip flexors.

How to do it: Start in a high plank position. Bring your right knee toward your chest, then return to the starting position. Repeat with your left knee. Continue alternating sides.

11. TRX Plank

If you have access to a TRX or other suspension trainer, the TRX plank is an excellent way to take your plank game to the next level. The instability of the TRX makes your core work even harder.

How to do it: Adjust the TRX straps to mid-calf length. Place your feet in the foot cradles and come into a plank position with your hands on the ground. Hold this position, keeping your body in a straight line.

12. Plank with Hip Dips

The plank with hip dips targets your obliques and adds a bit of a twist to the standard plank so you can get those coveted v-lines.

How to do it: Start in a forearm plank position. Rotate your hips to the right and tap the floor, then rotate to the left and tap the floor. Continue alternating sides.

13. Long Lever Plank

Now, a challenge for the pros out there! The long lever plank is a variation that increases the demand on your core by extending the lever arm of your body. This means your core has to work harder to maintain stability.

How to do it: Start in a standard forearm plank position. Slowly walk your feet back, extending your body so that your elbows are now positioned further in front of your shoulders. Hold this position, focusing on maintaining a strong core and stable hips.

How to Incorporate Plank Variations into Your Routine

Now that you’ve got a bunch of plank variations to choose from, how do you fit them into your workout routine? Here are a few ideas:

• Warm-Up: Use a couple of plank variations to warm up your core before diving into your main workout.
• Core Circuit: Create a core-focused circuit by combining several plank variations. For example, do 30 seconds of each variation with minimal rest in between.
• Finisher: End your workout with a plank challenge. Pick a few variations and hold each one for as long as you can.
• Active Rest: Use plank variations as active rest between sets of other exercises, like squats or deadlifts.

Tips for Success

• Focus on Form: Quality over quantity. It’s better to hold a plank with perfect form for 30 seconds than to hold a sloppy plank for a minute.
• Progress Gradually: If you’re new to planks, start with the basic plank and gradually add variations as you build strength and stability.
• Listen to Your Body: If done incorrectly, planks can be tough on your shoulders and lower back. If you feel any pain or discomfort (not to be confused with muscle fatigue), stop and review your form.

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Conclusion

Planks are a fantastic exercise for building core strength and stability, but they don’t have to be boring. By incorporating these plank variations into your routine, you can keep your workouts fresh and challenge different muscle groups. Whether you’re a beginner or an advanced athlete, there’s a plank variation out there that’s perfect for you. So, try these and see how they can take your core training to the next level!

Ready to build the abs of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.