Having a strong core is important for anyone who wants to be physically successful, regardless of their chosen activity. The center of our body is essential for nearly all activities, so athletes need to have strong cores.
Plank exercises are a great way to strengthen the core.
Almost all of your muscles are engaged when you do a plank, with a particular focus on your core and back. There are many benefits to doing classic plank exercises, but you can enhance your core strength even further by mixing things up with a few variations.
Here are some different ways you can do planks to work your core. If you want to keep your muscles strong and active, you should do a few of the best plank variations each day or dedicate one workout a week to your core.
The Best 10 Plank Variations to Strengthen Your Core
Straight Arm Plank
You can do a classic plank exercise with either straight arms or elbows. Both of these plank variations engage your core through isometric strengthening, meaning your abs have to work harder to stay contracted.
To complete a straight arm plank, begin by lying face down on the floor. Bend your elbows and put your hands on the floor. Curl your toes towards the floor. To do a push-up, start by lying flat on your stomach with your palms planted on the floor next to your shoulders. Then, use your arms and legs to push your body up off the floor so that your weight is evenly distributed between your hands and feet. Keep your back straight and your shoulders and hips level.
Elbow Plank
The elbow plank is a variation of the classic plank exercise. An elbow plank is when you place your elbows on the floor, and a straight arm plank is when you place your palms on the floor.
In an elbow plank, you’ll want to place your elbows on the floor about shoulder width distance apart and then prop your body up so that only your toes and elbows are touching the ground. Extend your arms and hands forward, placing your palms on the floor in front of you. Remain in the same position as the straight arm plank, with your weight distributed evenly and your body flat as a board.
Side Plank
A side plank is a variation of a plank where you are supported on one elbow and one foot, with your body and legs in a straight line. To do a side plank, start in a push-up position, then roll onto your side, propping your body up on your elbow. A side plank is a variation of a regular plank completed on your side, propped up on your elbow.
Lie down on one side of your body to start. Rest your elbow under your shoulder. To do a handstand, put both hands on the floor and kick your feet up into the air so that your body is upside down and your feet are resting on your hands. Remain evenly balanced between your feet and elbow, keeping your hips from sagging.
You can choose to extend your upper arm above your body as if reaching for the ceiling or you can simply rest your hand against your hip.
Side Plank with Taps
This exercise is a side plank variation. Position your body in side plank position, and extend your upper arm straight into the air, as if reaching for the ceiling.
Reach your upper hand down in front of your body to touch the floor underneath your shoulder. Tap the floor with your elbow, twisting your body if necessary. Repeat the process by lifting your arm back up into the air.
Superman Plank
Superman planks are a variation of a regular plank, but you move your arms and legs out to the side. Start in a plank position, either on your elbows or with your arms straight. In a Y position with your feet wider than hip width and your body from your feet to your head, walk both of your feet out.
Plank Jacks
This exercise variation combines a classic plank position with a superman plank by adding a jump in between. Assuming a classic plank position, with either your elbows or arms straight. In a single movement, jump so that both feet land on the floor wider than hip width distance – in a superman plank. Next, bring your feet back together to their original position. Continue to repeat.
Plank with Taps
This exercise is a variation on the classic plank that includes a single movement to enhance the benefits for core strength. Start in an elbow plank position, making sure your elbows are shoulder width apart on the floor. raise one arm from the ground and stretch it forward so your fingers touch the ground in front of you Return your arm to the floor and repeat on the other side.
Side Plank Rotations
The side plank rotation is a variation of the side plank that challenges your balance. The movement helps to focus on balance throughout the exercise. Place yourself in a side plank position, with your arm extended above your head.
Place your hand on the floor and reach down with your arm. Turn your body so you’re facing the opposite direction, and put your other foot down so it’s touching the floor. Reach your upper arm up towards the ceiling and rotate it so your palm faces the floor. Return to your original side.
Side Plank Dips
This variation of the side plank incorporates a bit of movement. Begin in a side plank position on your elbow. From this position, lower your hip towards the floor, bending at the waist to do so. Keeping your bottom hip a few inches off the ground, raise your body back up to the plank position.
Bird/Dog Balance Plank
A bird/dog plank is a challenging exercise that requires a lot of balance and strength. Starting in either an elbow or straight arm plank position, slowly lower yourself down to the floor, keeping your abs engaged the entire time. In your next move, lift your right arm and left leg at the same time into the air. Extend one arm and leg out in front and back of you respectively, keeping them both parallel to the floor. Get back into the classic plank position and then do the same thing with the other side.
After reading about the various plank variations, try this 9-day plank challenge to strengthen your core!
9-Day Plank Challenge to Build Your Strongest Core Ever
Day 1: Forearm Plank
A. Start by sitting on the floor with your hands stacked under your shoulders, your knees bent and stacked under your hips, and your feet hip-width apart. Place your forearms on the ground one at a time, keeping your elbows in line with your shoulders. Place your palms on the floor or make gentle fists.
B. Place both forearms on the ground with your elbows directly beneath your shoulders and extend your legs behind you. Squeeze your glutes and engage your core muscles. Push away from the floor actively while keeping your body in a straight line from your head to your heels.
Hold for 45 seconds. Do 3 sets.
Day 2: Forearm Side Plank
A. Place your right elbow on the floor so that it is in line with your right shoulder. Then, extend your legs out to the left side of your body and stack your feet on top of each other.
B. Squeeze your core muscles, press your right elbow and feet into the floor, and lift your hips and knees off the floor. At the same time, raise your left arm toward the ceiling. Look toward your left hand and keep your body in a straight line from your head to your heels.
Hold for 45 seconds. Switch sides; repeat. Do 3 sets.
Day 3: High Plank
A. Start by sitting on the floor with your hands placed under your shoulders, your knees bent and placed under your hips, and your feet hip-width apart.
B. Get into a high plank position on your palms, with your glutes squeezed together and your core engaged. Lift both knees off the floor and straighten your legs. You should push off the floor actively and keep your body in a straight line from your head to your heels.
Hold for 45 seconds. Do 3 sets.
Day 4: High Side Plank
A. Start by lying on your right side with your right hand resting on the floor in line with your right shoulder. Both legs should be extended out to your left side and your feet should be stacked.
B. To do this exercise, engage your core muscles, ground yourself through your right hand and feet, and lift your hips and knees off the floor. At the same time, raise your left arm toward the ceiling. Keeping your head in line with your heels, look towards your left hand.
Hold for 45 seconds. Switch sides; repeat. Do 3 sets.
Day 5: Forearm Plank with Knee Tap
A. Start by sitting on the floor with your hands stacked directly under your shoulders, your knees bent and stacked directly under your hips, and your feet hip-width apart. Bend your elbows lowering one forearm at a time until they are in line with your shoulders. Place your palms on the floor or make gentle fists.
B. Come into a forearm plank position by lifting both knees off the floor and straightening your legs. Squeeze your glutes together and engage your core. Push off the floor with your feet and keep your body in a straight line from your head to your heels. This is the starting position.
C. Tap your right knee to the floor and then your left while holding the plank position. Repeat.
Continue alternating for 45 seconds. Do 3 sets.
Day 6: High Plank with Shoulder Tap
A. Position yourself on the floor in a tabletop position, with your hands stacked directly under your shoulders and your knees bent and stacked directly under your hips. Your feet should be hip-width apart.
B. Come into a high plank position by lifting both knees off the floor and straightening your legs. Squeeze your glutes together and engage your core. Push off the floor forcefully and keep your body in a straight line from your head to your feet. This is the starting position.
C. Keeping your hips squared, lift your right hand off the floor and tap your left shoulder. Place your right hand on the floor, then lift your left hand and tap your right shoulder. Repeat.
Continue alternating for 45 seconds. Do 3 sets.
Day 7: Plank Up-Down
A. Starting from a position where you are sitting on the floor with your hands stacked under your shoulders and your knees bent and stacked under your hips, stretch your legs out so that your feet are hip-width apart.
B. Get into a high plank position on your palms, with your legs straight and your glutes squeezed together. Engage your core muscles. Using your legs, actively push away from the floor and maintain a straight line from your head to your heels. This is the starting position.
C. To come into a forearm plank, lower your right elbow to the floor, then your left elbow. Keep your hips square the entire time. Put your right hand under your right shoulder, then your left hand under your left shoulder to go back to a high plank.
D. Start in a forearm plank position, with your left arm leading. Lower your left elbow to the floor, then your right elbow, to come into a forearm plank. To return to high plank from left and right hand under shoulders, place left hand under left shoulder and right hand under right shoulder.
Continue alternating for 60 seconds. Do 3 sets.
Day 8: Plank Challenge Flow
Forearm Plank with Knee Tap
A. Get into a table-top position on the floor with your hands stacked directly under your shoulders, your knees bent and stacked directly under your hips, and your feet hip-width apart. Place your forearms on the floor, keeping your elbows in line with your shoulders. Press your palms into the floor or make gentle fists.
B. Come into a forearm plank position by lifting both knees off the floor and straightening your legs. Squeeze your glutes together and engage your core. To do a proper push-up, start by actively pushing away from the floor and keeping your body in a straight line from your head to your heels. This is the starting position.
C. While maintaining the forearm plank position, alternate tapping each knee to the floor.
High Plank with Shoulder Tap
D. To get into a high plank, put your right hand under your right shoulder and your left hand under your left shoulder.
E. Keeping your hips square, lift your right hand off the floor and tap your left shoulder. Put your right hand on the floor and lift your left hand to tap your right shoulder.
F. Keeping your hips level, lower your right elbow to the floor, then your left elbow, to return to a forearm plank. Do two knee taps, then return to high plank.
Continue for 45 seconds. Do 3 sets of the flow.
Day 9: Triceps Push-Up
A. Start by lying on your stomach with your legs extended and your hands directly underneath your shoulders. Your feet should be hip-width apart.
B. Draw your tailbone in and tuck it to engage your core, then bring your navel toward your spine. To lock in your lats, you need to draw your shoulders down and away from your ears. Engage glutes and quads.
C. Keeping your elbows close to your ribcage, slowly lower your body until you’re 3 inches above the floor. You should keep your core engaged throughout the movement, making sure that your body forms a straight line from your head to your knees.
D. Pull your body up until your chin is over the bar, then hold for two seconds before pushing back up to the starting position.
Complete 8 to 10 repetitions, 10 to 12 if you are on your knees. Do 3 sets.
Final Words
This 9-day challenge is perfect for everyone from beginners to advanced, with 10 different plank variations. In order to build muscle in your core, try doing a variety of plank exercises each week. This will help to strengthen all areas of your core.
Leave a Reply