Our fitness goal is sometimes to pursue a strong core and enhance core strength and stability, but it does not seem to be that simple to implement. But whether you have abs or not, you should strengthen your core muscles. Research shows that building a strong core can help prevent back injuries and improve body stability. Maybe to achieve this, you’ll do some basic exercises like HIIT cardio, yoga, or strength training. But there is another good way to exercise, which is plank exercises.
Like it or not, plank exercises are the best way to strengthen your core and sculpt your waistline. Many exercise experts now recommend planks instead of sit-ups because planks put less pressure on our spine. Additionally, plank exercises simultaneously strengthen your back, arms, and shoulders. It only takes one minute a day and you will gain a lot. So whether you are a veteran fitness enthusiast or a beginner, plank support can help you build strong core muscles.
Um. Plank exercises are indeed one of the best ways to do abdominal exercises. Fortunately, you don’t need to spend too much time every day. It only takes a minute to feel the difference. And doing planks day after day is a better way to build core strength and stability.
This article provides 13 plank exercises to make your plank exercise no longer boring, without reducing the exercise effect, and it can also enhance your core strength.
What Is A Plank?
To perform a plank, you start by getting into a push-up position, with your hands placed directly under your shoulders and your body forming a straight line from your head to your heels. Then, you hold this position for a specified amount of time, typically starting with 20-30 seconds and gradually increasing as you build strength. Planks can be modified or advanced by incorporating variations such as side planks, planks with leg lifts, or planks with shoulder taps. They are popular because they engage multiple muscle groups and can help improve core strength, stability, and posture.
How to Do a Plank Exercises
Whether you’re a beginner or a seasoned plank expert, assessing your form during your workout can allow you to get the most benefit from this exercise.
Here’s how to do a proper plank:
1. Begin by getting on the floor or a mat. Place your hands directly beneath your shoulders, making sure they are shoulder-width apart. Extend your legs straight behind you, resting on your toes.
2. Keep your neck and spine neutral, avoiding any arching or rounding.
3. Beginners can start with 20-30 seconds and gradually increase the duration as they build strength. Aim to maintain proper form throughout the exercise.
4. If holding a full plank is too challenging, you can modify the exercise by dropping down to your elbows instead of keeping your arms straight. This is known as a forearm plank and can help reduce strain on the wrists.
5. Once you’ve held the plank for the desired duration, gently lower your knees to the ground to release the tension. Stretch your core muscles by performing gentle stretches such as the child’s pose or cobra pose.
Note: Only push yourself to a level that feels comfortable based on your body and your workout. Consistency is the key to improving strength and endurance with plank exercises. As you become more advanced, you can explore changes and challenges to continue progressing.
Benefits Of Plank Exercises
Plank exercises offer a wide range of benefits for both physical fitness and overall health.
Core Strength: Planks primarily target the core muscles, including the abdominals, obliques, and lower back. By holding a plank position, you engage these muscles, helping to strengthen and tone them over time.
Improves Posture: Regularly practicing planks can help improve posture by strengthening the muscles that support the spine. A strong core helps you maintain proper alignment, reducing the risk of slouching or developing postural issues.
Enhances Stability and Balance: Plank exercises require the activation of stabilizing muscles throughout the body, including the shoulders, hips, and legs. By improving stability and balance, planks can help reduce the risk of falls and injuries, especially as you age.
Increases Endurance: Holding a plank position requires muscular endurance, as you must maintain tension in the muscles for an extended period. Regularly incorporating plank exercises into your routine can help improve overall endurance and stamina.
Low-Impact Exercise: Planks are a low-impact exercise that can be performed virtually anywhere, with no equipment required. They offer a safe and effective way to strengthen the core and other muscle groups without putting excessive stress on the joints.
Versatility: Variations such as side planks, forearm planks, and plank with leg lifts add variety and challenge to your workouts, allowing you to continually progress and avoid plateaus.
Improves Athletic Performance: A strong core is essential for optimal athletic performance in various sports and activities. Planks help improve functional strength, agility, and coordination, making them beneficial for athletes of all levels.
Supports Spinal Health: By strengthening the muscles around the spine, planks can help reduce the risk of back pain and injury. A stable and strong core provides better support for the spine, promoting spinal alignment and reducing strain on the vertebrae.
Overall, plank exercises are a versatile and effective way to improve core strength, stability, and overall physical fitness. Incorporating planks into your regular workout routine can yield significant benefits for your health and well-being.
13 Best Plank Exercises To Try
Side Forearm Plank
Why it’s great: The side forearm plank is a variation of the traditional forearm plank exercise that primarily targets the obliques, shoulders, and hips.
How to do it:
1. Begin by lying on your side with your legs extended and stacked on top of each other. Place your elbow directly beneath your shoulder and prop yourself up onto your forearm. Your forearm should be perpendicular to your body, with your elbow positioned directly below your shoulder.
2. Engage your core muscles by drawing your navel toward your spine.
3. Your weight should be supported by your forearm and the side of your bottom foot.
4. Ensure that your head, neck, spine, and hips are all in a neutral position. Avoid allowing your hips to drop toward the floor or hiking them up too high.
5. Hold the side forearm plank for the desired duration, typically anywhere from 20 seconds to one minute or more, depending on your fitness level and goals. Focus on maintaining proper form and breathing steadily throughout the exercise.
6. After completing the plank on one side, carefully transition to the other side and repeat the exercise to target the opposite oblique muscles.
Plank Jacks
Why it’s great: Plank jacks are a dynamic variation of the traditional plank exercise that adds a cardiovascular element and engages multiple muscle groups simultaneously.
How to do it:
1. Begin in a high plank position with your hands directly beneath your shoulders and your body forming a straight line from your head to your heels. Your feet should be together.
2. Jump both feet out to the sides simultaneously, spreading them wider than hip-width apart. Keep your core engaged and your body in a straight line as you jump.
3. Immediately jump both feet back to the starting position, bringing them back together. Again, focus on maintaining proper plank form with your core engaged and your body aligned.
4. Continue jumping your feet in and out in a controlled manner, maintaining a steady pace. The movement should be fluid, and your core should remain stable throughout.
Side Star Plank
Why it’s great: The side star plank is an advanced variation of the traditional side plank exercise that adds an element of balance and stability challenge.
How to do it:
1. Begin by lying on your side with your legs extended and stacked on top of each other. Place your bottom elbow directly beneath your shoulder and prop yourself up onto your forearm. Your forearm should be perpendicular to your body, with your elbow positioned directly below your shoulder.
2. Engage your core muscles by drawing your navel toward your spine.
3. Your weight should be supported by your forearm and the side of your bottom foot, similar to a traditional side plank.
4. Focus on balancing and stabilizing your body in this extended position. Keep your core engaged and avoid letting your hips drop or rotate.
5. Hold the side star plank for the desired duration, typically anywhere from 10 to 30 seconds or more, depending on your strength and stability. Keep breathing steadily throughout the exercise and focus on maintaining proper form.
Plank Toe Taps
Why it’s great: Plank toe taps are a challenging core exercise that targets the abdominals, obliques, and hip flexors while also engaging the shoulders and stabilizing muscles.
How to do it:
1. Begin in a high plank position with your hands directly beneath your shoulders and your body forming a straight line from your head to your heels. Your feet should be together.
2. Activate your core muscles by drawing your navel toward your spine.
3. Lift one foot off the ground and extend your leg straight behind you. Keep your hips level and your body in a straight line from head to heel.
4. Keeping your leg straight, slowly lower it to the side, aiming to tap your toes on the ground without allowing your hips to rotate or sag. Maintain tension in your core to prevent your hips from lifting or twisting.
5. Lift your leg back to the starting position, bringing it in line with your body and keeping it elevated off the ground.
Plank Pull-Through
Why it’s great: The plank pull-through is an effective core exercise that engages upper and lower body muscles. To increase the effectiveness of your workout, use a dip bar station.
How to do it:
1. Begin in a plank position with your hands directly beneath your shoulders and your body forming a straight line from your head to your heels. Your feet should be slightly wider than hip-width apart to provide a stable base of support.
2. Place a small object, such as a dumbbell or kettlebell, on the ground slightly to one side of your body.
3. Keeping your hips square and your body stable, reach across with one hand to grab the object on the ground. Your feet and shoulders should remain parallel to the ground throughout the movement.
4. Once you’ve grabbed the object, pull it across your body to the opposite side, maintaining a strong plank position. Your hips may rotate slightly as you pull the object through, but aim to minimize any excessive movement.
5. After pulling the object across to the opposite side, carefully place it back on the ground. Keep your core engaged and your body stable as you return to the starting plank position.
Lateral Plank Walk
Why it’s great: The lateral plank walk is a dynamic exercise that targets the core muscles, including the obliques, as well as the shoulders, arms, and legs.
How to do it:
1. Begin in a plank position with your hands directly beneath your shoulders and your arms fully extended. Your body should form a straight line from your head to your heels, and your core should be engaged to maintain stability.
2. Lift one hand and foot simultaneously, and step sideways to the right or left. Your movement should be controlled and deliberate, maintaining stability throughout your core and avoiding any rocking or swaying motion.
3. After stepping to the side with one hand and foot, bring your other hand and foot in to meet them, returning to the plank position.
4. Keep your hips level and avoid allowing your hips to sag or rise toward the ceiling. Your body should remain in a straight line from head to heels throughout the movement.
5. Repeat the lateral plank walk in the opposite direction, stepping to the right if you start by stepping to the left, or vice versa.
6. Continue moving laterally from side to side, taking controlled steps with each hand and foot. Aim to maintain a steady pace while focusing on proper form and stability.
Plank Shoulder Taps
Why it’s great: Plank shoulder taps are an effective core-strengthening exercise that also engages the shoulders, arms, and stabilizing muscles.
How to do it:
1. Begin in a high plank position with your hands directly beneath your shoulders and your body forming a straight line from your head to your heels. Your feet should be about hip-width apart to provide a stable base.
2. Keep your hips level and avoid any twisting or rocking motion throughout the exercise. Imagine balancing a glass of water on your lower back to help maintain proper alignment.
3. Lift one hand off the ground and tap the opposite shoulder lightly. Keep your torso stable and avoid rotating your hips as you perform the tap.
4. After tapping your shoulder, lower your hand back to the ground and return to the starting plank position with both hands on the floor.
5. Repeat the movement with the opposite hand, tapping the opposite shoulder. Keep your core engaged and your body stable as you alternate tapping your shoulders.
Plank Reach
Why it’s great: The plank reach is a variation of the traditional plank exercise that adds an element of instability, challenging your core muscles even further.
How to do it:
1. Begin in a forearm plank position with your elbows directly beneath your shoulders and your forearms resting on the ground. Your body should form a straight line from your head to your heels, and your core should be engaged to maintain stability.
2. Lift one arm off the ground and extend it straight out in front of you, parallel to the ground. Keep your arm and hand in line with your shoulder, and avoid allowing your hips to twist or sag.
3. As you reach forward with your arm, focus on maintaining your balance and stability by engaging your core muscles and keeping your hips level.
4. Hold the extended position for a few seconds, then slowly lower your arm back to the starting position. Keep your movements controlled and deliberate, and maintain proper form throughout.
5. Perform the plank reach with the opposite arm, lifting it off the ground and extending it straight out in front of you. Again, focus on maintaining balance and stability as you reach forward.
6. Continue alternating arms, reaching forward with one arm at a time while keeping your core engaged and your body in a straight line.
Plank Up-Down
Why it’s great: The plank up-down, also known as the plank walk-up, is an excellent exercise for building upper body and core strength while also improving stability and endurance.
How to do it:
1. Begin in a forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from your head to your heels. Engage your core muscles by drawing your navel toward your spine. Your feet should be about hip-width apart to provide a stable base.
2. Press through your forearms to straighten your arms, one at a time, lifting your body into a push-up position with your hands directly beneath your shoulders.
3. Keep your core engaged and your hips level throughout the movement. Avoid any excessive rocking or swaying motion as you transition between the forearm plank and push-up positions.
4. Lower yourself back down to the starting position one arm at a time, returning to the forearm plank position with your elbows directly beneath your shoulders.
5. Repeat the movement, leading with the opposite arm each time. Maintain control and stability as you alternate between the forearm plank and push-up positions.
Side Plank Crunch
Why it’s great: The side plank crunch is a challenging exercise that targets the obliques, abdominals, and shoulders.
How to do it:
1. Begin by lying on your side with your legs extended and stacked on top of each other.
2. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearm and the side of your bottom foot. Your body should form a straight line from your head to your heels, with only your forearm and the side of your foot touching the ground.
3. Once you’re in the side plank position, bring your top elbow and knee together underneath your body, crunching your obliques. Try to touch your elbow to your knee or get them as close together as possible.
4. Slowly extend your arm and leg back to the starting position, maintaining control and stability throughout the movement.
5. Complete the desired number of reps on one side before switching to the other side.
Push-Ups
Why it’s great: Push-ups are a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. If you want to use fitness equipment to do Push-Ups, it is recommended to use a pull up station.
How to do it:
1. Begin in a plank position with your hands slightly wider than shoulder-width apart and your arms fully extended. Your wrists should be aligned with your shoulders, and your body should form a straight line from your head to your heels.
2. Slowly bend your elbows and lower your body toward the ground while keeping your core engaged and your body in a straight line. Lower yourself until your chest nearly touches the ground or until your elbows form a 90-degree angle.
3. Keep your head in a neutral position, looking slightly forward, and avoid arching or rounding your back. Your elbows should naturally trackback at a 45-degree angle from your body rather than flaring out to the sides.
4. Press through the palms of your hands and straighten your arms to push yourself back up to the starting position.
5. Exhale as you push yourself up, and inhale as you lower your body down. Coordinate your breathing with the movement to help maintain control and stability.
6. Perform the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.
Side Plank Twist
Why it’s great: The side plank twist is an excellent exercise for targeting the obliques, core muscles, and shoulders.
How to do it:
1. Begin by lying on your side with your legs extended and stacked on top of each other.
2. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearm and the side of your bottom foot. Your body should form a straight line from your head to your heels, with only your forearm and the side of your foot touching the ground.
3. Once you’re in the side plank position, raise your top arm straight up toward the ceiling. Then, slowly rotate your torso downwards, bringing your top arm underneath your body and reaching towards the floor. Aim to twist your torso as much as possible without losing balance or compromising form.
4. Reverse the twisting motion, returning to the starting side plank position with your arm extended towards the ceiling.
5. Complete the desired number of repetitions on one side before switching to the other side.
Side Plank Hip Dips
Why it’s great: Side plank hip dips are a dynamic variation of the traditional side plank exercise that targets the obliques and the entire core. Here’s how to perform side plank hip dips:
How to do it:
1. Begin by lying on your side with your legs extended and stacked on top of each other.
2. Engage your core muscles and lift your hips off the ground, supporting your body weight on your forearm and the side of your bottom foot. Your body should form a straight line from your head to your heels, with only your forearm and the side of your foot touching the ground.
3. Once you’re in the side plank position, lower your hips down toward the ground in a controlled manner, without allowing them to touch the floor. Lower your hips as far as you can comfortably go while maintaining proper form and alignment.
4. From the lowered position, engage your obliques and lift your hips back up to the starting side plank position. Focus on using your core muscles to lift your hips, rather than relying on momentum.
5. Continue dipping your hips down towards the ground and lifting them back up to the starting position for the desired number of repetitions.
How to Make Planking a Habit?
Making planking a habit involves incorporating it into your daily or weekly routine sustainably and enjoyably.
Set Specific Goals: Define clear and achievable goals for your plank workouts, such as holding a plank for a certain duration or increasing the number of repetitions. Having specific goals can help you stay motivated and focused on your progress.
Start Small: If you’re new to planking, start with shorter durations and gradually increase the time as you build strength and endurance. Begin with just 20-30 seconds and aim to add a few seconds each time you plank.
Schedule Regular Sessions: Block out time in your daily or weekly schedule dedicated to plank exercises. Treat it like any other important appointment and prioritize it accordingly.
Mix It Up: Keep your plank workouts interesting by incorporating different variations and challenges. Try different types of planks, such as forearm planks, side planks, or planks with leg lifts. You can also add variations like plank jacks or shoulder taps to add variety and target different muscle groups.
Pair with Other Activities: Pair planking with other activities you enjoy, such as watching TV, listening to music, or checking social media. This can make the exercise feel less daunting and more enjoyable, helping you stick to your routine.
Track Your Progress: Keep track of your plank workouts and progress over time. Use a workout journal, fitness app, or calendar to record the duration of your planks and any improvements you notice.
Stay Positive and Persistent: Developing a new habit takes time and effort, so be patient with yourself and stay positive. Even if you miss a day or struggle at times, don’t get discouraged. Keep pushing forward, stay persistent, and focus on the progress you’re making toward your goals.
