Discover the ultimate guide to plank ab workout! In this article, we unveil how plank exercises can help you achieve flat abs, facilitate weight loss, and boost core strength. Get ready to transform your fitness routine and unleash the power of these dynamic plank variations for a stronger, more toned midsection.

6 Plank Variations for a Stronger Core

Planks are fantastic core-strengthening exercises that engage multiple muscle groups. Here are six plank variations to challenge your core and build overall strength:

1. High Plank: Start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and hold the position.
2. Low Plank (Forearm Plank): Similar to the high plank, but this time, rest on your forearms with your elbows directly below your shoulders. Keep your body in a straight line from head to heels and engage your core.
3. Side Plank: Lie on one side with your elbow directly beneath your shoulder and legs stacked on top of each other. Lift your hips, creating a straight line from your shoulders to your ankles. You can extend your top arm upwards or place your hand on your hip.
4. Plank with Shoulder Taps: Assume a high plank position and, while maintaining stability, lift one hand off the floor to touch the opposite shoulder. Return to the starting position and repeat with the other hand. Focus on keeping your hips steady during the movement.
5. Plank with Leg Lift: Begin in a high plank position and lift one leg off the ground, maintaining a straight body line. Hold for a few seconds and then lower the leg. Repeat on the other leg. Engage your core to stabilize your body throughout the movement.
6. Plank with Reach: Start in a high plank position and extend one arm forward while simultaneously lifting and extending the opposite leg. Hold for a few seconds and then return to the starting position. Repeat on the other side.

Remember to maintain proper form during these plank variations. Keep your core engaged, avoid sagging or arching your back, and breathe steadily throughout each exercise. As you progress, increase the duration or repetitions of each plank variation to continue challenging your core muscles.

20 Plank Exercise Variations – Moves For A Plank Workout

17 Best Plank Variations You Can Do at Home

Here are 17 additional plank variations to keep your core engaged and strong:

1. Plank Jacks: Start in a high plank position and jump your feet wide apart, then back together, similar to a jumping jack motion.
2. Spiderman Plank: From a high plank position, bring one knee toward your elbow on the same side, engaging your obliques. Alternate sides.
3. Plank Knee to Elbow: Begin in a high plank position and bring one knee towards the opposite elbow. Repeat on the other side.
4. Plank Up-Downs: Begin in a high plank position, lower one forearm to the ground, followed by the other, and then press back up to a high plank, alternating which arm goes down first.
5. Plank with Alternating Shoulder Taps (from hands): In a high plank position, touch your opposite hand to your opposite shoulder while keeping your hips stable.
6. Plank with Alternating Hip Dips: From a high plank position, dip one hip toward the floor, then return to the center and repeat on the other side.
7. Plank with Alternating Leg and Arm Lift: Lift one arm and the opposite leg off the ground while maintaining a stable plank position. Switch sides and repeat.
8. Plank with Feet Elevated: Place your feet on an elevated surface (e.g., a step or sturdy chair) while holding a high plank position.
9. Plank with Hands Elevated: Place your hands on an elevated surface (e.g., a step or sturdy chair) while holding a high plank position.
10. Plank with Shoulder Taps (from forearms): In a forearm plank, touch one hand to the opposite shoulder while keeping your hips stable. Alternate sides.
11. Plank with Side Taps: From a high plank position, tap your hand to the opposite shoulder and then tap the same-side hip. Repeat on the other side.
12. Plank with Knee Drive: Start in a high plank position and drive one knee towards your chest. Return to the starting position and repeat on the other leg.
13. Plank with Forearm Knee-to-Elbow: Begin in a forearm plank position and bring one knee towards the same-side elbow. Repeat on the other side.
14. Plank with Single Arm Raise: From a high plank, lift one arm forward while maintaining a stable core. Return to the starting position and repeat with the other arm.
15. Plank with Single Leg Raise: From a high plank, lift one leg off the ground while keeping your body in a straight line. Switch legs and repeat.
16. Plank Walkouts: Stand with feet hip-width apart, bend at the waist, and walk your hands out into a high plank position. Then, walk your hands back towards your feet and stand up.
17. Plank with Hip Circles: From a high plank position, circle your hips in one direction for a few repetitions, then switch directions.

Incorporate these plank variations into your workouts to add variety and challenge your core muscles from different angles. Remember to maintain proper form and engage your core throughout each exercise. Enjoy your plank variations workout!

INTENSE Total Plank Workout – 8 minutes for toned abs and a strong core!

10 Minute Plank Routine

A 10-minute plank routine can be an intense and effective way to target and strengthen your core muscles. Here’s a challenging plank routine that you can follow:

Duration: Perform each exercise for 1 minute without any breaks in between. Rest for 10-15 seconds between exercises to transition to the next one. Aim to complete the entire routine without pausing.

1. High Plank – 1 minute: Start with a high plank position, hands directly under shoulders, and body forming a straight line from head to heels. Engage your core and hold the position.
2. Low Plank (Forearm Plank) – 1 minute: Lower down to a forearm plank position, resting on your forearms with elbows directly below your shoulders. Keep your body in a straight line and engage your core.
3. Plank Jacks – 1 minute: From a high plank position, jump your feet wide apart and then back together, like a jumping jack motion.
4. Plank with Shoulder Taps – 1 minute: In a high plank position, touch your opposite hand to your opposite shoulder while keeping your hips stable.
5. Side Plank (Left Side) – 1 minute: Lie on your left side, resting on your left forearm with your elbow directly below your shoulder and legs stacked on top of each other. Lift your hips, creating a straight line from your shoulders to your ankles.
6. Side Plank (Right Side) – 1 minute: Repeat the side plank on your right side.
7. Plank Up-Downs – 1 minute: Begin in a high plank position, lower one forearm to the ground, followed by the other, and then press back up to a high plank, alternating which arm goes down first.
8. Plank with Alternating Hip Dips – 1 minute: From a high plank position, dip one hip toward the floor, then return to the center and repeat on the other side.
9. Plank with Knee Drive – 1 minute: Start in a high plank position and drive one knee towards your chest. Return to the starting position and repeat on the other leg.
10. High Plank – 1 minute: Finish the routine with one final high plank hold.

Remember to maintain proper form throughout the routine, keeping your core engaged and your body in a straight line. If you find it too challenging to complete the full 10-minute routine, you can start with shorter durations and gradually work your way up to the full 10 minutes. Always listen to your body and take breaks if needed. This routine will work your core muscles comprehensively and is an excellent addition to your fitness routine.

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