Want to make your exercise more interesting? Vary your workout and add different plank exercises to your routine every day. Exercising regularly, you’ll build strength, reduce muscle imbalances, improve function, and sculpt a sexy six-pack.
Plank exercises are important variation of ab exercises. The most versions of plank workout are really simple (full plank , side plank , forearm plank , etc…) and don’t require tons of fitness equipment and are perfect if you are on the go or at home. If you are scared of delayed onset muscle soreness, keep it cool because we have a relief for that too.
Get into a full pushup position, palms on floor directly under shoulders and legs extended, forming a straight line from head to heels. Maintain the position for 1 minute.
Lie on left side, hips stacked. Put left hand on floor under left shoulder. Lift hips, forming straight line from head to heels and extend right arm above shoulder. Maintain the position 30–60 seconds, then switch sides.
Twisted Knee to Chest
Get into a full plank position, lift left foot, drawing left knee toward right triceps. return to the initial position and repeat, this time drawing right knee toward left triceps. Alternate sides for 1 minute.
[box type=”shadow” align=”” class=”” width=””]Keep your core tight while firing through your quads and chest to make the hold easier. Hands or elbows should be under shoulders in full or forearm planks with hips square to the floor. For side planks, keep hips and legs stacked and palm or elbow under shoulder. Keep in mind maintaining correct form is particularly important when holding any plank position. When you can no longer hold a perfect plank, adapt the move or take a break. [/box]
Lie facedown on floor, with legs extended. Put forearms on floor, with elbows directly under shoulders. lift hips, forming a straight line from head to heels. maintain the position for 1 minute.
One-Arm Full Plank
Start in a full plank position. shift weight slightly to right side and place left hand behind back. Press firmly through right hand, keeping hips and shoulders square to floor. Maintain the position for 30 seconds; switch sides.
Start in a full plank position. Lift right arm forward to shoulder height; at the same time, lift left leg to hip height, keeping hips square to floor. Maintain the position for 30 seconds; switch sides and repeat.
Lie on right side, hips and legs stacked. Place right forearm on floor perpendicular to body, right elbow under shoulder. Lift hips, forming straight line from head to heels as you lift left arm above shoulder. Lower hips down, touching hips briefly to floor; at the same time, bring left hand in front of body. Lift hips and left arm back to the initial position and repeat. Continue for 30 seconds; switch sides and repeat.
Lie on left side, hips and legs stacked. Place left hand on floor below left shoulder. Lift body off floor, forming straight line from head to heels. Place sole of right foot on left thigh or shin. Maintain the position for 30–60 seconds, then switch sides.
Start on all fours. Lift left foot, bending left knee 90 degrees at hip height, foot flexed so heel faces ceiling. Press foot up a few inches, then lower back until knees are aligned. Continue for 30 seconds; switch sides and repeat.
Get into a full plank. Bring right elbow to floor under shoulder, then left elbow to floor – so you’re now in a forearm plank. Then straighten right arm followed by left to return to full plank. Repeat for 30 seconds, then switch the lead arm.
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Too easy? Make it harder
Use the least stable surface during balancing moves (like the ball side down on a Bosu). Lengthen the amount of time for each plank or add more reps.
Too hard? Make it easier
Do full or forearm planks on knees. For front planks, keep feet wider apart. For side planks, stagger legs or keep one knee down. Improve support by placing stability ball against a wall or by using the platform side down on a Bosu.
Start in a full plank position, hands on floor under shoulders. Bring feet together to touch, then jump feet out to sides, as if doing a jumping jack with your lower body. Jump feet back together, keeping upper body as still as possible. Continue for 1 minute.
Dolphin Plank Pushup
Start in forearm plank. Walk feet as close to elbows as possible, lifting hips toward ceiling. This is your start. Lower chest and head in front of hands, then lift hips back to start. Repeat for 1 minute.
Star Side Plank
Lie on right side, with hips and legs stacked. Put right hand on floor below shoulder and lift hips. Bend left knee. Hold position (as shown) or straighten leg, grasping toes. Hold 30–60 seconds; switch sides.
Sit with legs extended in front of you, palms on floor under shoulders, fingers facing body. Pressing into palms and feet, lift hips, forming a straight line from shoulders to feet. Maintain the position for 1 minute.
Med Ball Leg Lift
Start in a full plank position, placing palms on either side of a medicine ball. Keeping body straight and hips square to floor, lift left leg to hip height, squeezing through chest and abs. Maintain the position for 30 seconds; switch legs and repeat.
Rolling Side Plank
Lie on right side, hips and legs stacked, right forearm on floor. Put left hand behind head, elbow out to side. Lift hips off floor. Slowly lower left elbow toward right hand. Return to the starting position and repeat for 30 seconds; switch sides.
Rolling Med Ball Plank
Start in a full plank position, feet hip distance or a little wider apart. Place left hand on a medicine ball, keeping right hand on floor. Pass ball from left hand to right, then back to left. Continue for 1 minute.
Start in a full plank position, hands on floor under shoulders holding light to medium dumbbells. Row left elbow toward ribs, then straighten arm behind you. Bend elbow and lower weight to floor. Continue for 30 seconds; switch sides and repeat.
Start in a full plank position, hands on floor under shoulders, holding light to medium dumbbells. keep feet wider than hip-width apart to help maintain support. Lift dumbbell up to shoulder height with left hand, elbow out to side, then punch straight in front of you, knuckles facing ceiling and biceps near left ear. Lower and repeat for 30 seconds; then switch sides and repeat with opposite arm for 30 seconds.
Mountain Climber Pushup
Start in a full plank position. Draw right knee to right elbow while lowering into pushup. Press up and lower right leg to plank. Repeat on left side; continue for 1 minute.
Having trouble doing your exercises the right way? Check out this three minute video about plank workout.