Planks are amazing for your core and waist. They’re better for your spine and hips than crunches. And they work more muscles, like your back, glutes, and arms. So, if you want to boost your core and fitness, this is for you.
Key Takeaways:
- Explore 15 innovative plank variations to target your core and spice up your workouts
- From beginner-friendly options to advanced variations, there’s something for everyone
- Each plank variation comes with specific instructions and recommended sets and durations
- Supercharge your core, improve stability, and enhance overall strength with these plank variations
- Remember to listen to your body, maintain proper form, and progress at your own pace
Knee plank (for beginners)
If you’re just starting with planks, the knee plank is perfect. It’s an easy version to begin with. This type lets you work on your core without putting too much pressure on yourself.
To do a knee plank:
- Start by being flat on your stomach. Place your forearms on the ground.
- Push hard with your forearms to lift your chest off the floor.
- Your knees, toes, and elbows should still be on the floor.
- Tighten your stomach by pulling your belly button in.
- Try to hold this pose for half a minute. Stop when keeping form gets tough.
The knee plank is great for the same muscles as the regular plank. It works your core, back, bottom, legs, and arms. Doing it will make you stronger all over.
Once the knee plank starts feeling good, try holding it longer. You can also try other types of planks that are harder. But, always go at your own speed and listen to what your body tells you.
Straight-arm knee plank (for beginners)
The straight-arm knee plank is perfect for beginners. It boosts both core and arm strength. It’s a step above the knee plank but easier than the traditional plank.
To start, get ready like you would for a knee plank. But, instead of your forearms, put your hands flat on the floor. Your body should be straight as a board.
Now, lift your body a bit off the ground. This means your torso and knees aren’t touching the floor. Make sure to use your core and arm muscles.
Try to hold this pose for at least 30 seconds. If you can do more, great. Don’t forget to keep good form and not overdo it.
The Benefits of Straight-Arm Knee Plank
The straight-arm knee plank is great for beginners. It works your core and arms hard. This means your abs, sides, and lower back get stronger. It also toughens up your arms because they hold your body up.
- Core and Arm Strength: This exercise is spot on for your core muscles like abs and lower back. It also builds upper body strength through arm support.
- Improved Stability: By doing this plank, you get better at balancing. You’ll strengthen the muscles that keep you steady on your feet.
Tips for Performing Straight-Arm Knee Plank
Here are some tips for a better straight-arm knee plank:
- Maintain Proper Alignment: Keep your body straight from head to toe. Don’t let your back sag or arch.
- Breathe: Keep your breath steady and deep. In and out through your nose to stay calm and focused.
- Engage Your Core: Squeeze your abs by pulling your belly button in. It helps your core work harder and keeps your back safe.
Forearm plank
The forearm plank is a key type of plank. It’s great for working your core and whole body. Holding this pose makes your deep core stronger and boosts your balance.
For beginners, start with 20-30 seconds. Then, work your way up to a minute or more. Some people have even held a forearm plank for as long as 9 hours and 30 minutes, as seen in the Guinness World Records.
It’s vital to keep good form and know your body’s limits when doing planks. Hold them for 20 to 30 seconds, up to as long as you can stay aligned without losing form.
Make your planks more fun by trying different types, like the walking plank. This one asks you to take five steps to the right and then to the left. Do this 3-5 times to really work your core and body.
Planking on your forearms while tapping your shoulders is also a good challenge. Lift one hand and tap the opposite shoulder at a time. Do this for 20-30 seconds, keeping your plank strong.
If you want a different move, try the reverse plank. It targets your glutes, hamstrings, and more. Hold it for 20-30 seconds to build your body’s overall strength and stability.
The “Spider-Man” plank is a fun next step in difficulty. You bring your knee to your elbow in this move. Do 8-12 on each side, and work your way up to 20 as you get stronger.
Another good variation is the plank with knee to elbow. By lifting one leg and pulling your knee to the opposite elbow, you work hard. Change sides every 20-30 seconds, or keep going as long as you keep form.
This is just one of 125 different plank exercises. They offer a lot of variety to keep you interested and your workouts challenging. It can start from a simple Forearm Plank to more complex ones.
The Forearm Plank strengthens several muscles. These include the quadriceps, psoas, and more. It also helps burn calories and decreases weight, making it great for those wanting to lose weight.
Keep in mind, the forearm plank might not be for everyone. It’s not good if you have weak bones, low or high blood pressure, or serious health problems. If you’re dealing with joint and muscle injuries or have had recent surgeries, it’s best to skip this exercise. Always think about your safety and what your body needs.
To add the forearm plank to your yoga, start with some prep poses. Poses like Plank and Sphinx will get you ready. Then, choose calming poses for after your plank, like Dolphin and Downward Dog.
Adding forearm plank varieties can make your yoga practice more interesting. Try moves like Forearm Side Plank to keep your core challenged. This way, you deepen your yoga practice.
Overall, the forearm plank is terrific for your core and body. Use these moves regularly to gain strength, balance, and overall health.
| Plank Variations | Duration |
|---|---|
| Forearm Plank | 20-30 seconds |
| Walking Plank | 3-5 sets (5 steps to each side) |
| Plank with Shoulder Tap | 20-30 seconds |
| Reverse Plank | 20-30 seconds |
| Spider-Man Plank | 8-12 reps (each side), gradually increase |
| Plank with Alternating Knee to Elbow | 20-30 seconds |
Straight-arm (full) plank
The straight-arm plank is a tough, advanced move that works your core and upper body. It’s a step up from the regular plank. By doing this, you challenge yourself more and get stronger.
To start a straight-arm plank, get on all fours with hands under shoulders and knees back. Then, lift your knees to be on your toes. Make sure your body is like a straight line from head to toe. Squeeze your stomach and butt to keep strong.
This plank makes your core and arms work hard. Push up from your hands, not your elbows, to really feel it in your shoulders, chest, and arms.
If you want a tougher plank, this is it. Try to hold it for 30 seconds or more. It will compete your core and stamina.
| Benefits of the straight-arm plank |
|---|
| Engages the core muscles for enhanced stability |
| Targets the upper body muscles, including the shoulders, chest, and triceps |
| Increases the difficulty of the plank exercise for a more challenging workout |
| Improves overall body strength and endurance |
The straight-arm plank is serious. It needs focus, willpower, and the right moves. You can step up by holding weights while you plank. Just start light and go heavier as you get stronger.
Change up planks with other moves to save your wrists. Always do what feels right for you. If something doesn’t feel good, ask a coach to help you get it right and safe.
Ready for more? Let’s take on the side plank on forearm. It’s tough but does wonders for your sides and core strength.
Forearm to full plank
The forearm to full plank is a move that goes from a forearm plank to a full plank. It makes your core workout harder and more varied. It makes your core muscles stronger. This helps you keep your body steady and in balance.
To do the forearm to full plank, start this way:
- Begin in a forearm plank, on your forearms, with elbows under shoulders, and toes bent under.
- Tighten your core, butt, and legs to keep your body straight from head to heels.
- Move by straightening one arm at a time and putting your hands under your shoulders.
- Stay in the full plank for a bit, making sure your body is one straight line and your core tight.
- Go back to a forearm plank by bending one arm at a time, returning to the start position.
- Swap between the forearm and full plank for 30 seconds, or do 2-3 sets.
This routine is great for making your core stronger and more able. Switching between forearm and full plank works not just the main core, but also your shoulders, arms, and chest. This makes the exercise more beneficial.
Adding the forearm to full plank to your regular workout makes you get better. It makes your core work in new and harder ways. Make sure to do it right and at the speed that fits you. Always breathe steady while doing this. It makes performing better and gets you more results.
No matter if you’re just starting or an expert, the forearm to full plank is good for you. You can adjust it to meet your needs. It’s an important part of a core workout. It will help you get a solid and steady core.
Use the forearm to full plank to make core training more effective. You’ll see big changes with this tough move.
Side plank on forearm
The side plank on forearm is a great way to work your side muscles and hips. It boosts your core strength and balance. This plank type shapes your body while making you functionally fitter.
To do a side plank on your forearm:
- Lie on your side with legs one on top of the other.
- Put your forearm flat on the floor under your shoulder. Keep your elbow in line with your shoulder.
- Engage your core and lift your hips. Your body should form a straight line from head to heel.
- Keep your neck and spine straight, eyes looking forward.
- Hold for 20-30 seconds, focusing on balance and form.
- Lower your hips slowly back to the floor.
- Switch to the other side and repeat.
This plank variant targets your oblique muscles and hips. It also works your shoulders, arms, and legs. That gives you a full-body exercise.
Benefits of the side plank on forearm
The side plank on forearm has many advantages:
- Strengthening the obliques: It targets muscles for twisting and side movement.
- Engaging the hip abductors: Lifting your hips activates muscles that stabilize your pelvis. This improves hip strength and movement.
- Improving stability: It makes you balance, which is good for coordination.
- Enhancing core strength: This plank engages your whole core, promoting strength and stability.
Adding this plank to your routine builds a stronger base, better posture, and higher overall fitness.
Walking plank
The walking plank is a twist on the basic plank, adding side-to-side movement. It works many muscles and boosts core and limb strength. It targets the core, shoulders, hips, and legs.
To start, get into plank position with your hands under your shoulders. Your body should form a straight line from head to heels. This boosts your core.
Now, move your hand and foot to the side together. Then, do the same with the other side, returning to the center. This is one move.
Walk 5 steps right, then 5 steps left to complete a set. Do 3-5 sets, increasing reps or sets over time. This builds up your strength.
This move is great for adding side motion to your routine. It’s key for everyday movements and better body control. Trying this in your core workouts brings new challenges that can boost stability and power.
Key Benefits of the Walking Plank:
- Works many muscles, like the core, shoulders, hips, and legs.
- Improves balance and steadiness.
- Boosts coordination and how well you move.
- Enhances fitness for daily life and sports.
- Gives a solid full-body workout.
Tips for Proper Form:
- Keep your body straight from head to heels at all times.
- Avoid letting your back sag or arch.
- Always engage your core by pulling your belly in.
- Take deep breaths and stick to a steady breathing rhythm.
- Start short and gradually take more steps as you get better.
The walking plank makes your core routine more effective. It’s a cool, tough move that hits many body parts at once. Listen to your body, keep right form, and turn up the challenge slowly for the best results.
Plank with shoulder tap
Planks are awesome for hitting many muscle groups at once. They work your back, glutes, hamstrings, arms, and shoulders. This gives your core and upper body a full workout (Centers for Disease Control and Prevention). Try spicing up your plank routine with the plank with shoulder tap variation for extra benefits.
Want to try the plank with shoulder tap? Get into a plank position with your hands under your shoulders (Centers for Disease Control and Prevention). Keep your core steady. Then, touch each shoulder with the opposite hand. This move helps your core and muscle groups like the hips, abs, and more (Centers for Disease Control and Prevention).
Adding this plank variation to your workouts helps a lot. It makes your core and upper body stronger. You’ll work your abs, shoulders, and arms well. This is great for getting your upper body in shape.
Keep up with the right form. Your core should be tight, and your body in a straight line. Begin by doing shoulder taps for 20-30 seconds. Then, add more time as you can. It’s a tough but rewarding workout for your upper body and core.
Reverse plank
The reverse plank works well to hit the glutes, help the triceps, and build up your shoulders. It also targets your core, giving your whole body a good workout.
To do the reverse plank, sit on the floor with your legs straight out. Put your hands behind you, pointing your fingers at your feet. Push into your hands, lifting your hips till you have a straight line from head to toes. Keep your glutes and core tight.
This exercise is tough, needing both strength and balance. Try to hold it for 20-30 seconds, slowly adding more time as it gets easier. Always remember to breathe deeply to stay focused.
Adding the reverse plank to your workout routine has many benefits. It boosts your strength, balance, and how you stand. It’s great for focusing on your glutes, triceps, and shoulders. Make sure to include it in your workout for all these plusses.
Spider-Man plank (knee to elbow)
The Spider-Man plank hits your obliques and abs hard. This twist on the regular plank really works your core. It’s challenging but strengthens your midsection.
Getting into position, start in a plank with your hands under your shoulders. Keep your body straight. Slowly, touch your right knee to your right elbow’s outside.
Feel your side abs and core muscles at work. Switch to your left side after. Make sure to keep your form right all the time. Your core must stay tight, your hips in line, and back straight. Avoid sitting up too much or slouching.
At first, do 8-12 reps on each side. Once it feels easy, aim for 20 reps. This move is great for your whole core. It will help define your abs and build strength.
The Spider-Man plank will level up your core workout. Add it to other planks for a full routine. It hits all the right muscles.
| Exercise | Targeted Muscles |
|---|---|
| Spider-Man Plank (Knee to Elbow) | Obliques, Abdominals |
| Forearm Plank | Core Muscles, Shoulders, Arms |
| Straight-Arm Plank | Core Muscles, Shoulders, Arms |
| Side Plank | Obliques, Glutes, Hips, Shoulders |
| Reverse Plank | Glutes, Hamstrings, Triceps, Shoulders |
For a strong core, consistency is everything. Mix the Spider-Man plank with others. Eat well and live healthy for the best results.
Plank with alternating knee to elbow
The plank with alternating knee to elbow isn’t just any plank. It’s a great way to work your obliques and make your core strong. It adds a twist to the usual plank by mixing it with a move that uses lots of muscles.
Here’s how to do it:
- Get into a plank position, hands under shoulders and body straight.
- Move your right knee towards your left elbow. This works your obliques.
- Go back to plank. Then, switch sides, moving your left knee to your right elbow.
- Keep going for 20-30 seconds. Do your best to keep your form strong.
This plank variation is hard but very beneficial. It doesn’t just make your core strong. It also makes you more stable and coordinated. Adding this exercise to your routine targets the sides of your abs and boosts your core strength.
Benefits of the Plank with Alternating Knee to Elbow
This exercise isn’t only good for your core. It also helps your obliques, stability, balance, and posture. Mixing a moving knee-to-elbow action ramps up the workout. This increase in intensity burns more calories, perfect for those aiming for weight loss and fitness.
Variations and Progressions
To up the challenge, you can try different plank with knee to elbow moves. Some options are:
- Plank with Knee to Elbow Same Side
- Plank with Knee to Elbow Cross Body
- Plank with Knee to Elbow Mountain Climbers
These changes keep your workout fresh and hit new muscles. They add variety and effectiveness to your exercise routine.
Additional Plank Variations
Aside from the usual planks, there are lots of cool plank exercises. They make your core stronger and work many muscle groups. Adding these to your training makes it more interesting and tough.
Plank Jacks
Plank jacks are awesome. They mix plank benefits with jump jacks’ heart-pumping power. You start in a plank, then jump your feet apart and back. This move works your core, legs, and shoulders while boosting your stamina and coordination.
Single-Leg Planks
Single-leg planks shake up the normal plank. They test your balance and make those stabilizing muscles work harder. In a plank, raise one leg straight behind you. Keep your body straight and steady with a strong core.
Plank Push-Ups
Plank push-ups are a great blend. They mix plank’s core work with push-ups’ arm gains. Start in plank and then lower, push up, and repeat. It tones your core, chest, and arms.
Side Plank Dips
Side plank dips work those obliques for a trimmer waist. Begin in a side plank with forearm under your shoulder. Lower your hips, then lift, keeping a straight line. Repeat on both sides.
Reverse Mountain Climbers
Reverse mountain climbers are intense. They target your core, shoulders, and legs. In a plank, pull one knee toward your chest, then stretch back. Do it with the other leg too. It’s a great full-body move.
These extra plank exercises keep your training fun and powerful. Use them to keep pushing your core workout further.
Conclusion
Planks are great for building a strong core and working many muscles at once. They offer a variety of moves like 15 new plank types. These can make your exercises more interesting and boost results in strengthening your core and shaping your body.
Ensure you keep good form while planking to avoid injuries and get the best outcomes. As you get better, you can make your planks tougher and longer. Making planking a regular part of your workout will help you a lot.
Adding different plank exercises can really improve your core and raise your all-around strength. It can help with sports too. So, try new plank styles and feel your core getting stronger and more stable!