I will state the obvious. As a personal trainer, I love planks. As a fitness buff, my feelings are mixed. Yes, they strengthen your core. Yes, they can be done anywhere, anytime. But they can be kind of boring. Who wants to just plank there for an hour or so? That’s why I love plank variations.
Yes, planks are great for the #core. But are you tired of the same old plank? Here are 5 variations to spice up your #workout! #sweatpinkClick To Tweet
Why plank? Nothing wrong with a washboard stomach, but the underlying goal in our abdominal exercise should be to not only strengthen the rectus abdominus (the six-pack muscles), and the internal and external obliques, but also the transverse abdominus (which wraps around the torso like a girdle and assists with spinal stabilization as well as respiration.
Honestly, it is my belief that once you can hold a plank with good form for a minute, it’s time to challenge yourself in different ways. Yes, I did hold a plank once for five minutes. Only once just to see if I could. I much prefer five minutes of plank variations.
Before you begin adding plank variations to your workout routine, make sure that your plank form is excellent. Whether you choose to do a high plank or low (on your forearms), these cues will help you maintain your form.
Tips for Proper Plank Form
When you settle into your plank position, your elbows (and wrists for a high plank) should be directly under your shoulders. This will protect your shoulders as well as help you maintain stability. Contracting your lats (back muscles around your shoulder blades) will keep you from sinking in this position. Keep your forearms in alignment for a low plank (don’t clasp your hands).
Believe it or not, a plank is an active exercise. Don’t just hang there. Squeeze your glutes, keeping them in line with your entire spine and not allowing them to sink. Don’t drop your head. Your neck and head should also align with your spine. Contract your abdominals, first pulling in your belly button, then bracing the muscles (like you’re about to be punched in the stomach). Hold that throughout the plank. Don’t forget to breathe!
Keep your feet about hip-distance apart, with your knees soft (not locked). Beginners can start on their knees if necessary.
When you can hold this position for 30 seconds to a minute, you’re ready to move on to plank variations!
5 Plank Variations for a Stronger Core
1. Plank with a Leg Lift. From your plank position, lift one straight leg. Hold for a few seconds, then lower and repeat with the other leg. Do 10-15 repetitions on each side.
2. Alternating Knee to Chest. From your plank position, lift your hips slightly and bring one knee to your chest. Lower your leg. Continue, alternating legs, for 10-15 repetitions.
Pro Tip: Up the challenge by bringing the knee toward the opposite elbow.
3. Plank to Side Plank. From your plank positions, rotate slightly into a side plank. For an extra challenge lift your arm toward the ceiling (or sky if you’re outdoors!).
Pro Tip: In your side plank, make sure that your elbow/wrist is still directly under your shoulder, your hips are lifted and your legs are stacked. Beginners can keep one leg on the ground at first.
4. Low Plank to High Plank. From your low plank position, straighten your arms and lift your body into a high plank. Hold for a couple of seconds, then return to the low plank. Repeat 10-15 times.
Pro Tip: Maintain proper form as you move your body from one level to the other.
5. Plank Jacks. From your high plank position, jump your legs out wide (like a jumping jack). Return to start. Repeat 10-15 times.
Pro Tip: This move works much better from the high plank position.
Here’s a Video!
Here’s a (pretty old) video that I made showing all these plank variations.
Do you plank? What is your favorite plank variation?
I’m linking up with Darlene, Michelle, Renee, Jenn, and Zenaida for Fit Five Friday.
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My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Admittedly, I don’t’ love them but I don’t hate them either. I sometimes feel like I get much more core activation in an elbow plank and less stress on the wrists and shoulders. I tend to do those more
Forearm planks are definitely easier on wrists.
Planks are one of my staple core workouts – so effective if done correctly! I do try to mix it up to keep things interesting, but must admit my side plank game needs some work!
Side planks are hard! Especially the ones where you dip your hip!
I love planks!!!! The basic elbow is my main game, but I do side planks (on elbows) a lot as well. I really need to do more variations, though.
I said it on IG but I’ll say it again. You’re the plank queen!
I haven’t been doing planks lately, but I should! I used to do them all the time. Maybe I’ll be more motivated if I try some of these variations to keep things interesting.
Variety is always a good way to keep things interesting.
Planks are so great. I struggle with them a little more than I used to, but I can manage. I used to really like mountain climbers, but they are rough on my toes now. Thank goodness there are a lot of variations so I can make it work.
these are great Debbie. I usually only do a “normal” plank and am lucky if I can hold a side plank for more than 15 seconds. But… something to strive for!
I do plank, but I also think it’s impossible for most people to hold a plank with proper form for 5 minutes (even a couple of minutes, really) — so I agree plank variations are great!
Sadly I do not plan. I know, I know. I should. 🙁 Thanks for these tips!