Plank variations transform classic planks into even more challenging core-busters.
Here, find the top 10 plank variations for spicing up your workouts.
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Anyone who thinks planks are boring is wrong.
certified personal trainer and creator ofBodyFit by Amy
What is a plank?
Before diving into plank variations, lets get clear on what planks are to begin with.
Its a core stability exercise, where the core muscles resist movement rather than create movement.
They are foundational in strength training regimens and can be implemented in several ways, she says.
(FYI: There are even morebenefits of planksto know about!)
Thats where plank variations come into play.
Perfect your plank form
One more thing before exploring plank variations: form.
There are a few form notes that will hold true no matter what kind of plank youre doing.
Additionally, you want your arms to be aligned.
certified personal trainer and creator ofBodyFit by Amy
Be careful not to lock your elbows.
Finally, dont slouch.
Press into the ground so your weight is lifted up and out of your shoulder sockets.
Keep these points in mind as you move through the following planks.
Plank variations, ranked from basic to intense
1.
Straight-arm plank
Thestraight-arm plankis your foundation.
(If you want, it’s possible for you to move from this into aplank-push-up hybrid.)
This can make the exercise feel even harderand ignite an even greater burn!than the traditional plank.
It also makes the move more of an oblique challenge.
If this position is too much, you might drop your bottom knee to the ground.
Bear plank
Bear planksmake your entire body roarseriously.
Its not a big movement, but the burn is immediate.
Reverse plank
Thereverse planka standard straight-arm plank, just, well, reversed.
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6.
Mountain climber
Take your plank on the move withmountain climbers.
Youll feel your core working harder as it keeps your upper body stable while you alternate your feet.
Plank jack
Theplank jackis just what it sounds likea plank fused with a jumping jack.
Plank walkout
Theplank walkoutis essentially a burpee without any jumps.
Youll likely feel your heart rate go up with this variation.
And the harder youre working to balance, the harder your core is working.
FAQ
What muscles does a plank target?
As we mentioned above, planks (and plank variations) target all the largest muscles in your body.
According to Schemper, planks can also tap into yourpelvic floor.
Is there anyone whoshouldntdo a plank?
The beauty of plank variations is that there are so many different options that theres honestly something for everybody.
The primary exceptions are if youre pregnant or just gave birth.
How long do you have to hold a plank for it to be effective?
Thats not reality, though.
Beginners can hold for 5 to 10 seconds at a time and work up.
(Hereshow to hold a plank for longer.)
How long does it take to notice the results of planks paying off?
Performing daily planks (and plank variations) pays off pretty quickly.
Youll probably notice you’re free to gradually increase your time and feel more engaged as you plank.
Additionally, Drew says committing to daily planks can help diminish chronic back pain for some people.
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