20 Ways to Do a Plank
Shore up your core
BROOKPIFER.COMThe plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Win!
Whether you can hold a plank for 20 seconds or two minutes, you’ll love these fresh variations on the standard move. Bonus: 16 of them don’t require a single piece of equipment.
Watch the video: 5 Plank Variations You Need to Try
Health contributing yoga and wellness editor Kristin McGee demonstrates this plank done at the top of push-up position. Kneel on all fours with hands directly under shoulders. Come onto toes, contract abs, and straighten legs; keep body in line from head to heels.
Plank with arm/leg lift
Adding this type of jumping jack to the standard plank engages your abs even more.
Watch the video: Plank Jacks
Side plank crunch
Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels. Crunch forward and down, bringing right elbow to left elbow; return to starting position. Do 10 reps; switch sides and repeat.
Lie facedown with legs extended, elbows bent, feet hip-width apart, elbows shoulder-width apart. Contract abs, then tuck toes to lift body, elbows directly under shoulders. Hold for 4 breaths. Bend knees (do not touch ground), tilt pelvis up; hold for 4 breaths. Keeping abs tight, straighten legs, hold for 4 breaths. Repeat 3 times.
Push-up side plank
Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that's 1 rep. Do 12 reps.
Next, bend your left knee, bring it up and in toward your chest, then rotate your waist as you raise your bent left leg out until it’s parallel to the floor. Return to plank and repeat on the opposite side. Return to standing.
Plank with opposite limb extension
Watch the video: Plank With Opposite Limb Extension
Side plank with inner thigh raise
Twisting knee plank
Plank with side snatch
Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.
Plank with elbow lift
Side plank with twist
Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.