You have probably all heard of a simple plank, but what about these challenging plank variants? for every level?
Planks not only work out your abs, but also recruit your legs, arms, shoulders, and your entire core. Plank-based movements are the foundation of my training and really help with total building–Physical strength.
Why? Because you’re not isolating a single muscle group. You integrate many different muscle groups in a practical way that mimics real-world movements.
Not convinced you can get into an effective one away Training in just 5 minutes?
Then you haven’t tried planking. I have 9 of my favorites plank Variations To Share With You Today So You Can Really Understand The Power Of A Plank.
Plank variations for beginners and advanced users
1. Plank T rotations
This plank variant processes your slopes and arms.
Roll your toes to one side and stack your feet on top of each other. Stop in the plank position and check your active core. Rotate hips and shoulders at the same time.
2. Low plank cocks
This fun alternative to the standard plank trains the core, shoulders, buttocks, hamstrings and triceps.
Any type of object will. The faster you type, the harder it gets!
3. High plank dumbbell pull-through
No dumbbell or similar training device? No problem. Just fill up a water bottle and use that instead!
This dynamic plank variant trains your core, shoulder and lat muscles.
The closer your feet are, the more impact the movement has on your core and stability. Lower your knees to make this variation on the plank easier.
4. High plank knee touches
This plank variant will make you sweat in no time! It works your oblique muscles and shoulders.
Make this variation of plank harder by keeping your feet closer together. This will help you work on stability and balance. Make this plank easier by moving your feet further apart.
Extended plank variations
1. Side plank cross crunch
This alternative plank will develop full body coordination. It works your core, oblique muscles, hip flexors, and shoulders.
Keep your elbows under your shoulders. Don’t let your hips sag when you turn.
2. Tiger Bend Push Up
Is this type of plank a plank or a push-up? It is both! It works your core, shoulders, chest, and triceps.
Rock your body backwards if your hips rise too much as you drop onto your elbows. Start in an elevated position to practice this movement. As you stand up, focus on a straight line from your shoulder to your elbows and through your wrists.
3. Military walk
This alternative to the classic plank is ideal for exercising the core, hip flexors, shoulder and trapezius / upper back.
Try to move the opposite arm and leg at the same time for smooth movement. Crawl back and forth.
4. Low plank walk-ins
This plank alternative combines the two classic yoga poses: plank and down dog. It works your core, shoulders, and legs.
Slowly go into a pike position. Keep your shoulders tense. Keep your legs as straight as possible.
You can bend your knees to make it easier.
5. Low plank booty taps
This plank variant is a must for full body strength! It works your glutes, triceps, and quads.
Make this movement even harder by lifting your opposite leg while moving your arm at the same time.
How should you incorporate planks into your training?
Choose 3-5 of these plank variations and try to do them for 30-60 seconds. Repeat 2-5 times if you can.
I know this seems like a short time, but believe me it is a challenge and you will likely need breaks. Often times I do an entire workout based on plank variations like this one. You can also plank anywhere, anywhere.
Here are 9 more plank variations attempt!
When you have energy in the tank, you have the energy to plank!