21 Plank Variations

If you are looking to build better core strength, then it is time to boost the intensity and variations of your abdominal workout! Anyone can drop their body fat percentage to begin to see abs. But if you want to strengthen and take your core muscles to the next level, then you need to train them like you would any other muscle group in your body. So today you will learn 21 different variations of a plank that will take your abdominal muscles to the next level.

This popular core-training exercise strengthens and conditions your abdominal muscles that stabilize your torso. A strong core supports your spine, internal organs, posture and the power of all your movements. Practice performing the plank exercise on most days of the week for a stronger back and firmer midsection. You need upper-body strength for the plank exercise so make sure you’re focused on that training as well throughout the week.

1. PLANK

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
   
   
2. Keep your body straight at all times, and hold this position as long as possible.
   
   
3. Press your elbows into the floor and squeeze your glutes to maximize stability.

2. PLANK JACKS

1. Begin in plank position, with your forearms on the floor, your body in one straight line, and your feet together.
   
   
2. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your glutes rise toward the ceiling.

3. SINGLE LEG RAISE PLANK

1. Begin facing down with your elbows on the floor and feet together. Lift your hips off of the ground forming a straight line from your shoulders to your feet. Slightly brace your abs and squeeze your glutes.
   
   
2. Without moving your body, lift one leg into the air. Hold this position for the recommended time. Return to starting position.

4. ALTERNATE LEG RAISE PLANK

1. Begin facing down with your elbows on the floor and feet together. Lift your hips off of the ground forming a straight line from your shoulders to your feet. Slightly brace your abs and squeeze your glutes.
   
   
2. Without moving your body, lift one leg into the air. Hold this position for the recommended time. Return to starting position.
   
   
3. Now alternate with the other leg and repeat the same exact movement.

5. FEET CLAP PLANK

1. Begin with forearms on the floor with core tight and legs wide.
   
   
2. Tighten your core and glutes, then jump your legs to the middle until your feet touch in mid-air and then land back into starting position with your legs wide.

6. PLANK TO PUSH-UP

1. Start in a plank position on your forearms with your feet shoulder width apart and your lower back flat.
   
   
2. Press your body up to a push-up position and then lower yourself back down into the plank.
   
   
3. Do all the reps on one side or alternate sides for the recommended number of reps.

7. SIDE PLANK

1. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time.
   
   
2. Your body should form a straight line from shoulders to ankles.

8. HIP RAISE WITH LOW PLANK

1. Hold a plank position on your elbows.
   
   
2. The elbows should be lined up with the shoulders and the abdominals held tight.
   
   
3. Raise the glutes into the air by contracting the abdominals.
   
   
4. Lower back down to the plank position. Repeat.

9. EXPLOSIVE PLANK

1. Start in a plank position while keeping your core tight.
   
   
2. Explode up into a push-up position.
   
   
3. Lower yourself back down into a plank position.

10. PLANK SHOULDER TAPS

1. Start in plank position, with your wrists under your shoulders and your feet hip width apart.
   
   
2. Touch your left shoulder with your right hand and return to the plank position.
   
   
3. Touch your right shoulder with your left hand and continue alternating sides until all reps are completed.

11. PLANK KNEE TWIST TO ELBOW

1. Get into plank position.
   
   
2. Bring your left knee forward to touch your right elbow; then return to center and repeat on the right side. Alternate sides quickly.

12. PLANK TO ARM RAISE

1. Begin in a plank position with your body in a completely straight line from your shoulders to your ankles.
   
   
2. Tighten your abs and without letting your hips shift, raise one arm out straight in front of you. Pause, then lower it back to the starting position.
   
   
3. Alternate with the other arm.

13. JUMP IN CRUNCH PLANK

1. Start in a plank position.
   
   
2. Keep core tight and jump inward until knees are under your hips.
   
   
3. Then jump feet backward to starting position and repeat until set is over.

14. MOUNTAIN CLIMBERS

1. Begin in a pushup position, with your weight supported by your hands and toes.
   
   
2. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
   
   
3. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
   
   
4. Repeat in an alternating fashion.

15. LEVERED PLANK

1. Start by moving your arms over your head while keeping the rest of your body in a tight position.
   
   
2. Rotate your pelvis underneath (posterior tilt) you so the front of the waist is higher than the back.

16. CONTRALATERAL PLANK

1. Start in plank position.
   
   
2. Tighten your core and glutes while raising your left arm with your right leg to complete a straight line from foot to hand.
   
   
3. Lower your arm and leg back down to starting position and then alternate to right arm to left leg.

17. ARMS TO WALL PLANK

1. Lean into the wall and hold your body in a plank position with arms holding the wall.
   
   
2. Keep core and body tight until set is over.

18. ARMS TO WALL DYNAMIC PLANK

1. Lean into the wall and hold your body in a plank position.
    
2. Alternate arms, one by one until your down the wall on the floor in plank position.
   
   
3. Alternate arms, one by one until you’re up on the walk back up with your hands to start position.

19. FEET ON WALL PLANK

1. Get into the plank position, with your feet against the wall and your arms directly under your shoulders, fingers spread wide.
   
   
2. Press the soles of your shoes against the wall. Breathing normally, tighten your core and hold yourself horizontally.

20. FEET ON WALL DYNAMIC PLANK

1. Start by getting into a pushup position with feet against the wall.
   
   
2. Hold this position and draw one leg off the wall up towards your chest in a "tuck" and return your foot back to the wall.
   
   
3. Alternate legs.

21. MOUNTAIN CLIMBERS ON WALL

1. Position yourself with your hands on the floor and feet on the wall.
   
   
2. Your arms should be fully extended and your core tight.
   
   
3. Keeping your arms straight and core tight, bring one knee to your elbow. Quickly return to the starting position and repeat on the other side.

CONCLUSION

The plank is a fantastic, simple exercise that can be learned by anyone and should be an integral part of everyone’s exercise routine. The plank has a large number of different benefits, and since the exercise targets your core muscles in such an extravagant fashion, these benefits can span your entire body. Your muscles, your skeletal system, and even your organs can be positively impacted by regular use of the plank. While there are some precautions to be taken regarding the plank and its many varieties, it’s more likely that you’ll reap benefits from doing this exercise instead of being in danger. Hopefully you can quickly appreciate how amazing this exercise is for you!