Plank variations are a great way to challenge your core muscles and increase the intensity of your plank workout. Here are several plank variation exercises you can try:
Standard Plank
Start in a push-up position with your hands directly under your shoulders and toes on the ground. Keep your body straight, engaging your core muscles, and hold this position for a specific duration.
Side Plank
Next, start in a traditional plank position, then shift your weight onto one hand and rotate your body to the side, balancing on the outside edge of one foot. Keep your body in a straight line and hold the position for the desired amount of time, then switch to the other side.
Reverse Plank
Sit on the floor with your legs extended in front of you and your hands resting on the ground behind your hips, fingers pointing towards your feet. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and hold the position.
Plank with Arm/Leg Lift
Begin in a standard plank position, then slowly lift one arm off the ground and extend it straight out in front of you. Hold for a few seconds, then lower it back down. Repeat with the other arm. For an added challenge, you can also lift one leg off the ground and hold it before switching sides.
Spiderman Plank
Start in a regular plank position, then bring one knee up towards your elbow on the same side of your body. Return your leg to the starting position, then repeat on the other side. Alternate between each side for the desired number of repetitions.
Plank Jacks
Begin in a plank position, then jump both feet out wide and then back together, similar to a jumping jack motion. Keep your core engaged and maintain proper form throughout the exercise.
Plank with Shoulder Taps
Assume a plank position, then lift one hand off the ground and tap the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Focus on keeping your hips stable and minimizing any rotational movement.
High Plank
Start in a push-up position with your hands directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and squeezing your glutes. Hold this position for a specific duration or as long as you can maintain good form.
Low Plank
Begin by getting into a forearm plank position, with your forearms resting on the ground and your elbows aligned under your shoulders. Maintain a straight line from your head to your heels, engaging your core and glutes. Hold this position for a specific duration or as long as you can maintain good form.
High Plank to Low Plank
Start in a high plank position with your hands directly under your shoulders. Lower down onto your forearms one arm at a time, maintaining a straight line from your head to your heels. Push back up onto your hands, one hand at a time, to return to the starting position.
Plank with Knee Tuck
Assume the standard plank position. Bring one knee toward your chest, then extend it back to the starting position. Repeat with the other leg, alternating legs in a controlled manner.
Remember to maintain proper form and engage your core muscles throughout each plank variation exercise. Start with the variations that are suitable for your fitness level and gradually progress to more challenging ones as you get stronger.
