The plank is a basic core exercise designed to strengthen your entire torso while stabilizing and supporting your overall strength. Although the regular plank is effective, it may feel too easy over time. Luckily, there are plenty of advanced variations to increase the difficulty and keep your muscles challenged.
These plank variations will not only test your limits but also strengthen your core, ensuring continuous improvement and progress in your fitness journey. Here are some challenging plank variations that will engage your core in different directions and challenge yourself.
1. Side Plank:
Side planks target your obliques, the muscles on the sides of your abdomen that are often overlooked in traditional ab workouts.
Targeted muscles: Obliques, shoulders, hips.
method: Start by lying on your side with one forearm directly under your shoulder. For added stability, you can stack or stagger your feet. Engage your core and raise your hips off the ground so that your head and heels form a straight line. Hold for the prescribed amount of time, then switch to the other side.
execution:
- Number of sets: 3-4
- Repetition: Hold for 30-45 seconds on each side
- Progression: Increase the hold time for each workout by 5-10 seconds and/or add leg raises.
2. Side Plank Leg Raise:
This plank variation adds leg abduction to your side plank, further engaging your obliques.
Targeted muscles: Obliques, glutes, lower back.
method: Start in a side plank position. Engage your core and maintain good form as you raise your top leg as high as you can, keeping your body in line. Lower the leg with control and repeat as many times as necessary before switching sides.
execution:
- Number of sets: 2-3
- Repetitions: Lift your legs 8 to 10 times on each side.
- Progression: Increase the number of repetitions for each workout.
3. Side Plank Crunch:
Adding sit-ups to this advanced plank variation will work your obliques and core muscles harder.
Targeted muscles: Obliques, rectus abdominis, hip flexors, shoulders.
method: Start in a side plank position. Keep your hips high and begin a core twist, bringing your top knee toward your elbow. Maintain control as you lower your foot. Repeat on one side, then switch to the other side.
execution:
- Number of sets: 2-3
- Repetitions: 8-10 repetitions per leg (lift one leg at a time)
- Progression: Increase the number of repetitions.
4. Front Plank with Arm Lifts:
This variation offers scalability based on the length of the hold: shorter holds target core stability, longer holds test muscular endurance, and strengthen shoulder muscles, improving upper body stability and strength.
Targeted muscles: Core, shoulders, quads, back.
method: Start in a high plank position with your head in a straight line from your heels to your sides. Engage your core and raise one arm straight in front of you, making sure your shoulders are in line with your body. Hold this position for a few seconds, then lower your arm. Repeat with the other arm.
execution:
- Number of sets: 4-6
- Number of repetitions: 10-15 seconds per arm (alternate)
- Progression: Increase the number of sets or lengthen the time you hold your arms up.
5. Alternating Arm and Leg Lift Plank
This dynamic move will get your heart rate up while strengthening your core, and alternating limbs will increase core stability and improve coordination and balance.
Targeted muscles: Core, shoulders, hips and back.
method: Start in a high plank position. Extend one arm straight out in front of you while simultaneously extending the opposite leg straight behind you. Hold this position for a few seconds, then return both legs to the starting plank position. Repeat on the other side.
execution:
- Number of sets: 2-3
- Reps: 8-10 per side (alternating)
- Progression: Increase the number of repetitions and/or maintain arm and leg lifts for longer periods of time.
6. Spider Plank:
This dynamic variation brings agility to the plank, requiring you to move quickly while keeping your core engaged.
Targeted muscles: Obliques, quads, hip flexors, core.
method: Start in a high plank position. With agility, bring one knee toward your elbow, then return to starting position. Engage your core and maintain a fast pace as you repeat with the other leg.
execution:
- Number of sets: 2-3
- Reps: 8-12 per side (alternating)
- Progress: Increase the number of repetitions or move faster while controlling the movement.
7. Plank Jack:
This plank variation combines the core-strengthening benefits of a plank with a jumping motion, making it more dynamic, heart-rate-up and aerobic.
Targeted muscles: Core, legs, shoulders.
method: Start in a plank position, jump with your feet apart, then close your feet together for a controlled jumping jack movement. Keep your core strong and your back straight throughout the movement.
execution:
- Number of sets: 2-3
- Repetitions: 10-15 (fast jumps with narrow stance)
- Progression: Increase the number of repetitions or jump height (maintain control).
8. Reverse Plank:
This variation engages your core and posterior chain. It becomes increasingly difficult to maintain this position for long periods of time.
Targeted muscles: Posterior chain (back, glutes, hamstrings) and core.
method: Sit on the floor with your legs extended in front of you. Place your forearms behind you with your fingers pointing forward. Engage your core and press through your forearms and heels to raise your hips off the ground until your head forms a straight line from your heels to your hips. Hold this position for a period of time.
execution:
- Number of sets: 3-4
- Number of repetitions: Hold for 30-45 seconds
- Progression: Increase the hold time for each workout by 5-10 seconds and/or add leg kicks.
9. Reverse Plank Kick:
This variation adds leg extension to the reverse plank, further strengthening your core stability and glutes.
Targeted muscles: Shoulders, hips, hamstrings, core.
method: Start in a reverse plank position. Engage your core and keep your body in a straight line as you quickly lift one leg up toward the ceiling. Lower the foot with control and repeat with the other leg.
execution:
- Number of sets: 3-4
- Repetitions: 10-12 repetitions per leg (alternating)
- Progression: Increase the number of repetitions or hold the kick for longer.
10. Plank Leg Lift
This plank variation is a great exercise for strengthening your core and toning your glutes.
Targeted muscles: Glutes, hamstrings and core.
method: In a standard plank position, lift one leg up toward the ceiling and hold for a few seconds. Lower the leg and switch legs. Keep your body in a straight line and avoid sagging your hips.
execution:
- Number of sets: 2-3
- Reps: 8-12 per leg (lift one leg at a time)
- Progress: Increase the number of repetitions and/or lengthen the time you hold your leg up.
Conclusion
Incorporating these plank variations into your workout routine can significantly improve your core strength, stability, and overall fitness. Start with easier variations and gradually progress to more difficult variations as your strength improves. Remember to maintain good posture throughout each exercise to prevent injury and maximize results. Have fun planking!
