Discover 13 powerful and innovative plank variations that will take your core strength to new heights.
Boost Your Core Strength with These 13 Effective Plank Variations
Looking to take your core strength to the next level? Look no further! In this article, we’ve rounded up 13 powerful plank variations that will help you sculpt your abs, strengthen your upper body, and tone your hips. Say goodbye to boring planks and hello to a fun and challenging workout routine! Let’s dive in and try out these effective plank variations.
13 Plank Variations for a Strong Core
Mastering the Forearm Plank for Core Stability
Start with the classic forearm plank to build a strong foundation. Position your forearms on the floor, shoulder-width apart, and keep your body in a straight line from head to heels. Engage your core and hold the position for as long as you can, gradually increasing the duration with each workout.
Remember to breathe throughout the exercise and focus on maintaining proper form. The forearm plank is an excellent starting point to strengthen your core stability.
But did you know that the forearm plank also engages your shoulders and glutes? By keeping your shoulders aligned with your elbows and squeezing your glutes, you can maximize the benefits of this exercise. Additionally, the forearm plank helps improve your posture and spinal alignment, making it a great exercise for overall body strength and stability.
Strengthen Your Upper Body with the Straight-Arm Plank
If you’re looking to target your arms and shoulders, the straight-arm plank is a must-try variation. Instead of resting on your forearms, extend your arms fully, placing your palms flat on the floor. Keep your body aligned and engage your core. Feel the burn in your arms as you hold this plank position.
Start with shorter durations and gradually increase the time as your upper body strength improves. Remember, quality over quantity is key.
Not only does the straight-arm plank work your arms and shoulders, but it also engages your chest and upper back muscles. By actively pushing the floor away from you and maintaining a strong core, you can maximize the benefits of this exercise. Plus, the straight-arm plank helps improve your overall upper body stability and control.
Sculpt Your Obliques with the Side Plank and Rotation
Ready to work those obliques? The side plank with rotation is an effective exercise that engages your core and targets your waistline. Begin in a side plank position, with your forearm on the ground and your body in a straight line.
Then, rotate your torso and thread your free arm under your body, reaching as far as you can. Return to the starting position and repeat on the other side. Feel the burn in your obliques as you twist and engage those core muscles for a slimmer waistline.
In addition to targeting your obliques, the side plank with rotation also works your shoulders, hips, and glutes. By maintaining a stable core and focusing on controlled movements, you can enhance the effectiveness of this exercise. Plus, the side plank with rotation helps improve your balance and coordination, making it a well-rounded exercise for your entire body.
Tone Your Hips with the Side Plank and Hip Dip
Looking to tone your hips? The side plank with a hip dip is your go-to exercise. Once again, start in a side plank position, keeping your body aligned and your forearm on the ground. Lower your hips toward the floor and lift them back up, engaging your obliques and hips.
Focus on controlling the movement and feeling the burn in your hips. Try to maintain a stable core throughout the exercise. Your hips will thank you later!
In addition to targeting your hips, the side plank with a hip dip also works your obliques, shoulders, and glutes. By focusing on proper form and engaging your core, you can maximize the benefits of this exercise. Plus, the side plank with a hip dip helps improve your hip stability and strengthens the muscles that support your lower back.
Boost Your Cardio with Plank Jacks
If you’re in need of a little cardio boost during your plank routine, plank jacks are a fantastic choice. Begin in a classic plank position on your forearms or hands. Then, when you’re ready, jump your feet wide apart and back together, just like a jumping jack.
Keep your core engaged and maintain a steady rhythm. Plank jacks not only get your heart rate up, but they also work your core and leg muscles for a full-body burn.
In addition to providing a cardio challenge, plank jacks also target your shoulders, chest, and glutes. By focusing on explosive movements and maintaining proper plank form, you can maximize the benefits of this exercise. Plus, plank jacks help improve your coordination and agility, making them a dynamic addition to your workout routine.
Improve Your Shoulder Stability with Plank Shoulder Taps
Shoulder stability is essential for any workout routine. Plank shoulder taps are a fantastic exercise to target your shoulders and improve stability. Start in a plank position on your hands and tap one hand to the opposite shoulder.
Alternate tapping your shoulders while keeping your hips stable and your core engaged. This exercise not only improves shoulder strength but also challenges your core and balance.
In addition to targeting your shoulders, plank shoulder taps also work your arms, chest, and core. By focusing on maintaining a strong plank position and minimizing any rotation or movement in your hips, you can maximize the benefits of this exercise. Plus, plank shoulder taps help improve your upper body coordination and control, making them a valuable exercise for overall shoulder stability.
Take Your Plank to the Next Level with the Extended Plank
Ready to take your plank to new heights? The extended plank is a challenging variation that works your core and upper body muscles. Start in a classic plank position and then extend your arms fully, placing your hands flat on the floor.
Keep your body aligned and engage your core. This variation adds an extra challenge by placing more emphasis on your shoulders and arms. Be prepared to feel the burn!
In addition to targeting your core, the extended plank also engages your shoulders, chest, and triceps. By actively pushing the floor away from you and maintaining a strong core, you can maximize the benefits of this exercise. Plus, the extended plank helps improve your upper body strength and stability, making it a great exercise for overall functional fitness.
Engage Your Core and Hips with the Forearm-Plank Hip Dip
Looking to strengthen your core and hips simultaneously? The forearm-plank hip dip is the perfect exercise for you. Begin in a forearm plank position and slowly lower your hips to one side without letting them touch the ground.
Lift your hips back up and repeat on the other side. Focus on engaging your core and feeling the burn in your obliques and hips. Your core and hips will thank you for this challenging exercise!
In addition to targeting your core and hips, the forearm-plank hip dip also works your shoulders, chest, and glutes. By focusing on controlled movements and maintaining a stable core, you can maximize the benefits of this exercise. Plus, the forearm-plank hip dip helps improve your hip mobility and strengthens the muscles that support your spine.
Challenge Your Abs with the Plank and Knee Touch
Looking for an exercise that really challenges your abs? The plank and knee touch combo is a winner. Start in a forearm plank position and bring one knee toward your elbow on the same side.
Return your leg to the starting position and repeat on the other side. Alternate between sides, engaging your core and feeling the burn in your abs. This exercise takes your plank to a whole new level!
In addition to targeting your abs, the plank and knee touch combo also engages your shoulders, chest, and obliques. By focusing on controlled movements and maintaining a strong plank position, you can maximize the benefits of this exercise. Plus, the plank and knee touch combo helps improve your overall core strength and stability, making it a challenging and effective exercise for your entire midsection.
Work Your Obliques with the Knee to Elbow Plank
Ready to give your obliques some extra attention? The knee to elbow plank is here to help. Begin in a high plank position on your hands and bring one knee toward the opposite elbow.
Return your leg to the starting position and repeat on the other side. Engage your core and keep your hips stable throughout the exercise. Your obliques will thank you for this targeted workout!
In addition to targeting your obliques, the knee to elbow plank also works your shoulders, chest, and hip flexors. By focusing on controlled movements and maintaining a stable core, you can maximize the benefits of this exercise. Plus, the knee to elbow plank helps improve your overall core stability and control, making it a valuable exercise for functional fitness.
Strengthen Your Side Body with the Side Plank
The classic side plank is an excellent exercise to strengthen your side body. Begin by lying on your side and prop yourself up with your forearm. Lift your hips off the ground, forming a straight line from head to heels.
Engage your core and hold this position for as long as you can. Don’t forget to switch sides to work both sides of your body equally. Your side body will become stronger and more toned with consistent practice.
In addition to targeting your side body, the side plank also engages your shoulders, glutes, and obliques. By focusing on maintaining proper form and engaging your core, you can maximize the benefits of this exercise. Plus, the side plank helps improve your overall core stability and balance, making it a valuable exercise for functional movements and everyday activities.
Target Your Obliques with the Knee to Opposite Elbow Plank
Looking for an exercise that targets your obliques while engaging your core? The knee to opposite elbow plank is a winner. Start in a high plank position on your hands and bring one knee toward the opposite elbow.
Return your leg to the starting position and repeat on the other side. Keep your core tight and feel the burn in your obliques. This exercise will help you sculpt those side abs!
In addition to targeting your obliques, the knee to opposite elbow plank also works your shoulders, chest, and hip flexors. By focusing on controlled movements and maintaining a stable core, you can maximize the benefits of this exercise. Plus, the knee to opposite elbow plank helps improve your overall core stability and control, making it a valuable exercise for functional fitness.
Increase Intensity with Plank Up Downs
Looking to really challenge yourself? Plank up downs are the way to go. Begin in a high plank position on your hands and lower your right forearm to the ground, followed by your left forearm.
Place your right hand back on the ground, followed by your left hand, and return to the high plank position. Repeat the movement, leading with your other side. Keep your core engaged and maintain control throughout the exercise. Plank up downs will take your plank routine to the next level of intensity.
In addition to increasing the intensity of your plank workout, plank up downs also target your shoulders, chest, and triceps. By focusing on controlled movements and maintaining a strong plank position, you can maximize the benefits of this exercise. Plus, plank up downs help improve your upper body strength and endurance, making them a challenging and effective exercise for your entire upper body.
With these 13 plank variations in your workout arsenal, you’ll never get bored of planking again. Mix and match these exercises to target different areas of your core and keep your routine exciting. Remember, consistency is key, so aim to incorporate these variations into your workout routine a few times per week.
Are you ready to boost your core strength and sculpt your abs? Grab your exercise mat, give these plank variations a try, and watch your core transform. Get ready to feel the burn, break a sweat, and achieve that strong and toned core you’ve always desired. Let’s plank it out!