15 Plank Variations for a Shredded Core
With thanks to Jonathan Henry
Planks are an extremely effective isometric exercise great for using your own bodyweight to maintain stability using your entire core. This is an extremely beneficial exercise because the sole purpose of your abdominal muscles is to stabilize your body and prevent back pain.
Mastering the basic plank is recommended before trying any of these variations because it’s important to get the foundation down first and be able to maintain form.
A lot of people make the mistake when working out to go for more time or higher reps while their form starts to worsen. It is more beneficial for you to have proper form and go for less time than more time and lack form.
The possibilities are endless when it comes to plank variations. All of them target the muscles in your back (erector spinae), and abdominals (rectus abdominis, transverse abdominus). Some secondary muscles include your shoulders, chest, and quads. Glutes are also engaged depending on what kind of plank you are performing. Most of these variations don’t require any equipment at all so you can do them anywhere at any time!
Side Plank
The first variation is called the side plank. Side planks don’t get as much attention as they deserve, but they are a very beneficial exercise that requires a lot of core strength.
Regular face-down planks don’t work the weak muscle called the quadratus lumborum which is the deepest abdominal muscle. This muscle is key for preventing lower back pain. You can make this exercise even more difficult by lifting-one arm or one leg in the air or even by using your hand as support instead of the elbow.
Another great addition to the side plank is to add a twist to the movement to really challenge your balance while working your obliques and toning your shoulders.
Plank Rollout
The plank rollout is another great variation to the plank. Adding a stability ball to any exercise will make it a lot more challenging because you have to worry about your balance that much more.
For this exercise, you will want to do a standard forearm plank as you push your arms away from your body and then back to normal moving the ball further away and closer to you. Hold each movement for 5–10 seconds for a total of 1–2 minutes, or for as long as you can. You can also move in circles (clockwise or counterclockwise).
When performing this exercise be sure to move only your arms while keeping your body still and core tight.
The Plank Walk-up
For the plank walk-up, you will want to assume a pushup position. Lower yourself on one side by lowering one elbow, keep your other arm strait as you bend the elbow at the half-way point. Then lower your other elbow and straighten the first one.
This exercise should be done as quickly as you can and you can make it even more challenging by dragging a dumbbell from one hand to another. You still have to maintain balance but doing so is more difficult when you move a load around such as a dumbbell.
Three-limb Plank
The three-limb plank is done by starting in a normal plank position and lifting one limb of your choice to make your points of contact to the ground uneven. This plank variation is extremely challenging because you must keep your balance while your body is thrown off by an uneven amount of contact points. You can even switch which arm or leg you choose to remove from the equation and make it that much more difficult.
The three-limb plank works the muscles in your core that you would not normally benefit from when doing a regular plank since you are required to use different muscles to maintain your balance.
Mermaid Plank
The mermaid plank is great for toning your core, especially the obliques, and shoulders. Your feet are inverted when doing this variation. From a standard plank position, put your left elbow on the floor directly beneath your shoulder. Then place your right foot in front of your left. Next, reach out with your right arm over your head so it’s parallel to your body, as you face the floor. Lastly, raise your hips, and return to the starting position.
Try this exercise for at least 8–10 repetitions and you are sure to feel the burn on your core.
Walking Planks
Walking while holding a plank is a tough exercise, but it offers fast results. A lot of muscles are activated when doing this exercise such as the core, triceps, shoulders, and back.
What you need to keep in mind when doing walking planks is to keep your hips facing the ground as you move side-to-side. Your hands and feet need to be close together so that you are able to keep a strict posture and smaller balance points. Move one hand and leg 3–4 inches away and march them back together. Hold this for 2–3 seconds and repeat.
Plank Jacks
Plank jacks are a little bit like jumping jacks but in a plank position. It strengthens your core, lower back, and glutes. You can do this exercise anywhere since you don’t need any equipment.
To perform the plank jack first bend your elbows so your weight is resting in your forearms. Form one line from shoulders to ankles. Jump out with your feet as you keep your upper body still and return to the starting position. Do at least 10–12 repetitions and engage your core by only contracting the abdominals.
Plank With Donkey Kicks
Donkey kick planks are one of the best alternative exercises for a strong core and glutes. Assume a regular plank position as you place your elbows under your shoulders. Make sure to be aware of your position when doing the donkey kick plank and try not to stick your pelvis out. Lift one leg and bend the knee. Point the heel toward the ceiling as high as you can. Lower the leg and switch. Try to do at least five on each leg.
Reverse Plank
This exercise is done by balancing on your forearms or hands, and your heels. When in the position of a reverse plank your core and head will be facing upward. Extend your legs in front of you as your hands are behind, straight, and just outside your hips. Hold this position for as long as you can. Lift the hips until you form a straight line from shoulders to heels. Lift one leg if you want to make the movement more challenging. The hamstrings, lower back, and glutes are going to feel most of the burn when in a reverse plank.
Plank Row
The plank row is a hard-core resistance and dynamic plank exercise that works mid and upper back muscles. It improves stability by activating abs, biceps, deltoids, and spinal muscles. Assume a pushup position to initiate the exercise while holding dumbbells in your hands. The dumbbells should be directly under your shoulders. Your arms must be completely straight and keep your elbows close to your body.
Pull one dumbbell as high as you can and back down. Make sure to focus on the pulling motion while keeping your abs engages and back flat.
Resistance Band Plank
Resistance bands are a great way to utilize limited equipment that you may have. Resistance bands are easy to find and cost relatively cheap. You can do any form of the plank with this variation but the most common is to put the resistance band over your waist and perform a sideways walking plank.
This exercise will force you to tighten your core and use more muscles as the resistance band is fighting to pull you back. When performing this exercise make sure your form is correct and your back is parallel with the rest of your body.
Scorpion Plank
This is an advanced form of plank that will definitely make you feel sore after a few reps. To do the scorpion plank you want to start in the plank position on your elbows. Then raise one of your legs and bend the knee. Next, lower your arms as you reach the same leg over your back and turn your hips. Touch the ground with your toes on the opposite side.
Push back and repeat as many times as you can while maintaining good form.
Plank Plate Drag
This plank variation is exactly what it sounds like! Your starting position should be on your hands and toes. Then you want to put a weight under your feet, bend your knees and drag the plate towards your chest. You should be in a crouched position repeating this movement 8–10 times.
Bird-Dog Plank
The bird-dog plank may not look like much but this exercise is sure to work out your rectus abdominis. Start by getting in the position for a standard plank. Your back should always be parallel with the rest of your body. Reach out with one hand and extend the opposite leg. Engage your abs to maintain balance and hold for a few seconds until you switch. Repeat this about 15 times on each side.
Plank Hip Dips
This exercise is aimed at making your obliques stronger. The key to plank hip dips is to move slowly and assume a standing position. Slowly dip your hips to one side and try to go as low as you can without touching the floor. Lift your hips back up and repeat on the other side. Repeat the plank hip dip on each side for at least 8–10 reps.
The most common plank position, on balls of feet, elbows, forearms and palms, is the one to do regularly, holding for 10 seconds, the resting and repeating.
The core muscles, inner abdominals, erectors and glutes will receive excellent stimulation, and planking could replace long sessions of sit-ups and cramps.