Plank variations for core strength
Having a strong, solid core is really important for your health and fitness.
It can improve your running, minimise the risk of injuries, improve your balance, promote good posture and lots more.
If you add 10 minutes of core work to the end of workouts you can see huge benefits in all areas of your training.
One of the simplest ways to improve your core strength is planking.
But performing the plank can become very monotonous and when you spend a lot of time doing it your progress is bound to plateau.
So, I’ve got eight plank variations for you to mix up your routine and give your abs an immense workout.
Before you try the exercises here are some tips for proper planking:
DO
Keep your hands / elbows stacked directly under your shoulders.
Keep your feet about hipwidth apart, or, for better stability, wider.
Engage your glutes and abs as you do each movement.
Maintain a neutral neck and straight back; your body should be in a straight line from the top of your head to your heels.
DON’T
Let your back arch.
Let your hips sag or pike up.
Round your upper back
FOREARM PLANK
This is the classic plank.
Maintain strong plank form throughout.
T-PLANK
With your hand under your shoulder and your feet staggered, lift your hips.
Keep your other arm directly above your shoulder so your body forms a ‘T’ position.
SHOULDER TAP PLANK
Start in a push-up position. Without shifting your weight, lightly tap your left shoulder with your right hand.
Return to the start position and repeat on the other side.
SPIDERMAN PLANK
Start in a push-up position.
Bring your left knee to just outside your left elbow and hold it for one to two seconds.
Return to the start position. Repeat on the other side.
PLANK GET UPS
Start in a push-up position. Lower to forearm plank position on one side, then the other.
Return to the start position and repeat.
ONE LEG PLANK
Start in a forearm plank position.
Raise your left leg to hip height or just above hip height.
Hold for the full time or change half way through if you wish.
ROTATING PLANK
Start in a forearm plank position. Keep your forearms on the floor and your shoulders level.
Twist your core and slightly rotate your feet to the right until your right hip gets close to the floor.
Slowly return to the neutral plank position and then repeat on the left side.
Continue to alternate for the full duration.
SUPERMAN PLANK
Start in a push-up position.
Without shifting your weight, slowly raise your right arm in front of you.
When you have your balance, raise your left leg up to hip height.
Hold that position with good form.
Change sides at half way if you wish.