20 Plank Variations
You’ve made your way to this article because you’re either looking to spice up your workout with some new variety or you’re unsure of how to do a specific version of the plank. Either way, this article definitely has what you’re looking for. This article will help you learn about planks, plank variations, and how to do them properly. If you’re curious about what the main benefits to the plank exercise are then check out this article.
Intro to Planks
Before we get into different plank variations, let's discuss what a plank is and what planks do for the body! A plank is an isometric exercise that focuses on strengthening your core. The next question you may ask is what an isometric exercise is exactly. The National Academy of Sports Medicine (NASM) defines an isometric exercise as an exercise “where a muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length”. It is performed when you hold a static position to put tension on a targeted muscle group. Isometric exercises help maintain strength and can improve joint stability when done correctly.
Planks are a whole body exercise that primarily target your core abdominal muscles. A common misconception is that your core consists of only your abdominal muscles or six-pack muscles. The core is made up of your lumbo-pelvic-hip-complex, which includes muscles and connective tissues of the lumbar spine, pelvic girdle, and hip joint. This complex involves 29 muscles connecting your lower body to your upper body. The core is the beginning point of most movements and is the foundation of our bodies! When building a home you want a solid foundation so there are no issues popping up later, right? Same for your core. We want a solid foundation for our bodies so we don't get injuries down the line. Strengthening your core helps with control and stability of your body, reduces your risks for injury, reduces aches and pains, and makes for more efficient movements.
Now that we have gone over what planks and isometric exercises are and what they do for your body, let's get into the 20 different variations of Planking!
Beginner Planks
Elbow/Full Knee Planks
Start by laying on the floor, place your forearms palm down (spread your fingers gripping the floor) shoulder width apart and parallel. Keep your elbows directly below your shoulders.
Engage your core by tilting your pelvis towards your head (Think as though you are zipping up a pair of pants, pulling your lower abdomen towards your belly button) and pulling your belly button to your spine.
Raise your body off the floor while your forearms and knees remain on the ground. Keep your back straight while you hold the position.
Full Plank
Starting in a table top position on your hands and knees.
Place your hands shoulder width apart, spread your fingers out (gripping the floor with your entire hand). Have your knees/feet hip width apart.
Raise your knees off the floor creating a straight line from your head to your heels. ** Avoid sinking your hips too low or raising them too high, hunching your shoulders and back too far forward and up.*
Hold this position.
Elbow Plank
Starting in a table top position on your hands and knees.
Place your forearms palm down and shoulder width apart and parallel(gripping the floor with your entire hand), keep your elbows directly below your shoulders. Knees/feet hip width apart.
Engage your core then raise your knees off the floor creating a straight line from your head to your heels.
Hold this position.
Full Knee Side Plank
Start by laying on your side.
With your bottom hand on the floor in line with your shoulder.
Bend your bottom knee to 90 degrees, and your top leg straight out.
Lay your top arm on your side.
Engaging your core, raise your hips off the floor towards the ceiling creating a straight line from your head to your top foot.
Hold this position
Elbow Knee Side Plank
Start by laying on your side with your bottom elbow on the floor in line with your shoulder and your forearm perpendicular to your body.
Bend your knees to 90 degrees and place your feet on top of one another. Lay your arm on your side.
Tightening your core raise, your hips off the floor towards the ceiling creating a straight line from your head to your knees.
Hold this position.
Elbow Side Plank
Start by laying on your side with your bottom elbow on the floor in line with your shoulder and your forearm perpendicular to your body (Or if you are doing a full side plank start by laying on your side with your bottom hand on the floor in line with your shoulder. )
Keeping your legs straight, stack them on top of each other and your feet on top of one another. Lay your arm on your side.
Tightening your core raise, your hips off the floor towards the ceiling creating a straight line from your head to your toes.
Hold this position.
Bird-Dog
Starting in a table top position with your hands placed directly below your shoulders, and your knees hip width apart. Engage your core (Belly button to spine).
Lift the one hand and the opposite foot off the ground to a height you feel comfortable with.
Eventually move to the full range of motion by bringing your arm straight up and forward in line with your shoulder, and your leg back and up in line with your hips. Keep your hips and shoulders square to the ground.
Hold this position.
** If you notice your low back starts to sag (core is no longer engaged), lower your leg and arm slowly until you find the right spot where you can keep your core engaged!
Intermediate Planks
Mountain Climber
Starting in a Full plank position, core engaged.
Bring your right knee towards your hands then return it back to starting position.
Switch legs bringing your left leg towards your hands.
Alternating back and forth for desired reps or time.
Shoulder Taps
Start in a full plank position, Core engaged.
Lift your left hand to tap your right shoulder then return hand back to ground.
Switch hands then tape the opposite shoulder.
Alternating shoulder tap back and forth for desired reps or time.
Bear Plank
Starting in a table top position on your hands and knees with base of toes on the ground , engage your core.
Lift knees 1-2 inches off ground.
Keep your shins parallel to the floor. Knees at a 90 degree angle.
Hold this position.
Reverse Plank
Sitting down on the ground with your legs out straight in front of you, your arms by your side.
Place your hands palm down with your fingers spread next to your hips.
Engage your core then raise your hip as high as you can creating a straight line from your head to your heels.
Hold this position.
Spiderman Plank
Starting in a forearm plank.
Bring your right knee to the outside of your right elbow, keeping a flat back.
alternating sides. (pretend like you are spiderman crawling up a wall, without moving your arms. I found singing the spiderman theme song helps me get into the groove!)
Repeat for desired reps or time.
Plank Hip Dips
Starting in a forearm plank, core engaged.
Slowly and controlled dip both hips to one side as far down as you can go without hitting the ground.
Then return back to the starting position.
Alternate back and forth to each side.
Repeat for desired reps or time.
**Do not stick your hips up too far or let them sag down while dipping.**
Advanced Planks
Knee to Opposite Elbow
Starting in a full plank position, core engaged.
Bring your right leg forward and across the midline of your body towards your left elbow.
Then back to the starting position
Alternating sides.
Repeat for desired reps or time.
Plank Jacks
Starting in a full plank position, core engaged.
Hop both feet out, wider than hips width.
Then hop both feet back towards the center.
Repeat this at a steady pace for desired reps or time.
** Avoid raising your hips up too high.**
Renegade Row
For this plank exercise you will need light to medium weight dumbbells.
Starting in a table top position grip the dumbbells with your hands shoulder width apart, keep your arms straight. Engage core.
Step your feet back to put yourself in a full plank position.
Slightly shift your weight to your left side. Your body shouldn't twist, make sure your hips and shoulders remain square to the floor.
Pull your right shoulder blade toward your spine and draw the dumbbell held in your right hand toward your lower chest, bend your elbow as you lift the dumbbell.
Slowly and controlled lower the weight back to the floor.
Repeat on the other side! Alternate side back and forth for reps or time.
Plank with Feet on Ball
Starting in a tabletop position with a stability ball behind, keep your hands shoulder width apart, and your legs hip width apart.
With a stability ball behind you put the tops of your feet high up on the ball.
Then when you feel stable engage your core and raise your hips off the floor.
Keeping a straight line from your head to heels, hold.
** If you notice your low back begins to sag lower back down to the floor and rest, readjust and try again.**
Plank Up-Downs
Starting in a forearm plank position. Engage your core.
With one hand/arm begin to press yourself up, then follow with the opposite side. bringing yourself to a full plank.
Then bring yourself back to an elbow plank by lowering your elbow and forearm to the floor starting with the arm you started with, opposite side follows.
Remember to lower back down first with the same side you pushed up with.
Alternating the starting arm.
**EX: Left arm presses up, the Right arm follows. Left arm Lowers back down, the right arm lowers. Then the right arm begins the process.**
Plank Hand-Foot Raise
Starting in a full plank position, Engage your core.
Challenge yourself by raising either foot to hip height or either hand to shoulder height, keeping your back flat.
Try not to compensate by significantly tilting to one side or the other when lifting a limb. When lifting a limb keep it slow and controlled.
Hold for a few seconds and return back to the starting position, then lift another.
Make a sequence out of it or challenge your brain even more by lifting each limb randomly, or opposite hand and leg at the same time!
Side Star Plank
Start by laying on your side with your bottom elbow on the floor in line with your shoulder and your forearm perpendicular to your body.
Keep your legs straight, stack them on top of each other and your feet on top of one another.
Tightening your core raise, your hips off the floor towards the ceiling creating a straight line from your head to your toes.
Finally raise and straighten your arm and leg and hold the star position.
Breathing!
One more important thing I want to go over is breathing while doing these exercises! Do not hold your breath while doing these core exercises! it’s important to focus on performing slow deep breaths in through your nose and out through your mouth, breathing through your diaphragm (stomach area) and filling your lungs completely. Focusing on your breathing is important because we want to keep supplying our bodies with the oxygen it needs to be able to perform each exercise to the best of our abilities. Focusing on your breathing can also make time seem as though it is passing by faster!
These are some of my favorite plank variations and I hope my instructions have provided you with valuable exercises that you can incorporate into your personal core routine!
30 Day Plank Challenge
If you’re interested in building up your core strength with planks we’ve come up with our own 30 Day Plank Challenge that you can do on your own for free. Check it out and start today, and let us know if there are any other Plank Benefits we are missing from this list! Use #daytodayfitness on Facebook or Instagram .
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