Plank Exercise Variations

Instructions

Pick 1-2 variations and do them for 30-60s each

Beginners:

Forearm Plank: https://youtu.be/4ipd7IbsKZs?t=55

  • In a prone position, prop your weight on your forearms and toes.
  • Keep a straight line from your head to your feet and brace your abs to maintain a neutral position

Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=10

  • In a prone position, prop your weight on your hands and toes.
  • Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

Pushup Plank Shuffle: https://youtu.be/4ipd7IbsKZs?t=61

  • In the Pushup Plank position, take two steps to the left and then two steps to the right.
  • Alternate with your left arm and right leg and then your right arm and left leg

Intermediate:

Sidearm Raise: https://youtu.be/4ipd7IbsKZs?t=20

  • In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
  • Hold for two seconds and return to the starting position.
  • Repeat on the right side. Maintain a neutral spine position for the duration of the exercise.

Frontarm Raise: https://youtu.be/4ipd7IbsKZs?t=36

  • In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
  • Hold for two seconds and return to the starting position.
  • Repeat on the right side. Maintain a neutral spine position for the duration of the exercise

Spiderman Plank: https://youtu.be/4ipd7IbsKZs?t=86

  • In the Pushup Plank position, bring your left knee to your left elbow and hold it for about two seconds.
  • Return to the starting position and repeat with your right leg

Advanced:

ForeArm to Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=74

  • Begin in the Pushup Plank position and carefully lower yourself to the Forearm Plank position.
  • Alternate positions for the duration of the exercise

Two-point Plank: https://youtu.be/4ipd7IbsKZs?t=131

  • In the Pushup Plank position, raise your left leg off the ground while lifting your right arm at the same time.
  • Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
  • Hold for about 2 seconds and then return to the starting position.
  • Repeat wiith the opposite leg and arm.

Two-point Plank Forearm Position: https://youtu.be/4ipd7IbsKZs?t=150

  • In the Forearm Plank position, raise your left leg off the ground while lifting your right arm at the same time.
  • Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
  • Hold for about 2 seconds and then return to the starting position.
  • Repeat with the opposite leg and arm

Purpose

Planking is a versatile exercise as it works on many areas of the body:

  • Rectus Abdominus (these are what you see if you have six-pack abs)
  • Internal and external obliques (the part of your abs on the side of your torso)
  • Transverse Abdominus (the deepest part of your abs that support your spine)
  • Lower Back
  • Hips
  • Glutes