Having a strong core doesn’t always mean having abs. You can strengthen your core to improve stability and prevent back pain and injury.
One way to achieve this is with planks.
Don’t give up just yet. Planks can be challenging but even a 30-second plank can do wonders. It’s the best way to strengthen your core and get your waistline in shape.
In fact, many fitness experts recommend planks over sit ups and crunches because planks don’t strain hip flexors and the spine as much as the other two.
Planks also strengthen your glutes, arms, shoulders, back and hamstrings simultaneously—a complete workout in 30-60 seconds.
We’ve put together some of the best plank variations in this guide. Let’s take a look at them.
Beginner-Friendly Knee Plank
If you’re new to the world of planks or it’s been a while since you’ve done them, you can start with this modified and easy plank variation.
You can keep your knees on the ground to take pressure off the lower back. That being said, this plank variation still gives you the best core workout. Once you build strength, you can switch to the traditional plank position.
First, you need to lie flat on your belly with forearms straight so that your elbows are underneath your shoulders. Then, press onto your forearms to raise your torso up while your toes and knees touch the floor.
Keep your core engaged and avoid crunching your neck. Don’t drop or lift your hips. Engage your glutes and hold this position for as long as you can. You can use a mat to provide cushion to your knees.
Pro Tip: If it’s too much, you can rest your elbows on the floor.
Forearm Plank
Once you have strengthened your core with plank modifications, you can switch to this variation. This plank variation will fuel your core.
First, lie on your stomach with forearms under your shoulders. Press onto your forearms and knees to lift your upper body and draw your naval in. maintain a neutral position in your spine and neck—treat your upper body like it’s a long stick from the crown of your head to the spine.
Tuck in your toes and lift your knees to form a straight line. Hold this position for 20-30 seconds and you can gradually increase the time.
Remember to keep your gaze straight down so there’s no tension in your neck.
Full Plank
Make your fitness regimen more challenging with this full-arm plank. Position your body on all fours with your wrists underneath your shoulders and knees underneath your hip points.
Press onto your hands to raise one knee at a time. Straighten both legs to form a straight line from head to heels.
Imagine an upward pushup position. Your shoulder and wrists should be in line, legs strong, heels pushing back, core contracted and feet hip-width apart.
Stay in this position for 30 seconds or more without losing the proper form.
Side Arm Plank
Side plank targets obliques and hip abductors.
Start by lying on one side. Keep your legs straight while stacking on your feet, knees and hips. Keep your wrist underneath your shoulders and your forearm flat. You can keep the other arm on the side or up in the air if you want to make it more challenging.
Press onto your hand and forearm to lift your side body while keeping your core tight and hips lifted. Keep your legs straight to ensure that your body is forming a completely straight line.
Hold for 20-30 seconds and repeat on the other side.
If this is too much, you can start small by touching your knees on the floor while the rest of your body is raised.
Plank + Shoulder Tap
This plank variation targets muscle groups such as quads, hip flexors, hamstrings, back, abs and glutes. The shoulder tap raises the difficulty level of the traditional full plank.
Begin with a full plank but you can widen your base if you need more stability. Contract your core and lift the left hand off the floor to touch your right shoulder. Return to the original position and repeat the same on the other side.
Continue alternating your hands for as long as you can. It’d be best if you could aim for 20-30 seconds.
Remember to keep your body straight so your hips and shoulders don’t rotate during the movement. You can always bring your knees to the floor if it’s too difficult.
Walking Plank
Walking plank strengthens the upper and lower body as well as your core. It targets the calves, deltoids, quads, glutes and hamstrings.
Begin with a full plank position to activate your abs and glutes. Then lift to the side (laterally) by moving your foot and hand to the right. Lift your left foot and hand so they meet in the center and return to the full plank position.
Repeat on the other side. You can try this exercise in 3-5 sets with 5 steps on each side. Don’t rush the walk if you want to reap maximum benefits.
Forearm to Straight-Arm Plank
If you want more heat and strength, you can mix some of the earlier plank variations. Forearm to straight-arm plank is a great way to engage your core muscles.
You can start with a forearm plank and then work to straighten your arms and lift your upper body into a full plank. Start slow to perfect the position.
Place your wrists where your elbows were so they are underneath your shoulders. Continue the transition from the forearm to the full plank by bending one arm at a time.
Do this in 2-3 sets for 30 seconds. You can pick up pace as you progress. Focus on your core so that your hips don’t sway during the transition.
Reverse Plank
Reverse plank is a total body workout that targets the hamstrings, shoulders, glutes, abs, triceps, and obliques. In this plank variation, start by lying straight on the floor with legs extended out in the front. Place your hands behind the floor and fingertips toward your feet.
Keep your core, arms and glutes engaged as you lift your hips to form a straight line from shoulders to heels. Keep your shoulders down and away from your eyes and don’t dip your hips.
Hold this position for 20-30 seconds. Once you master this position, you can raise one leg at a time to add more heat. Remember to keep your upper body and hips stable when you lift one leg up to the ceiling.
You can place your hands on a bench or a step for more ease.
Plank Jack
The plank jack is an excellent plank variation for strength training. Begin with a high plank position and jump both feet wider than hip-width apart. Then hop back into the original position.
Repeat this for 30 seconds in 2-3 sets. Avoid lowering or raising your hips throughout the movement.
Plank Board Trainer + Games
This modern fitness equipment has taken the plank game to a whole new level. The plank trainer boards are the perfect tools to strengthen your core and get abs at the same time.
We’ve included some of the best brands that offer plank boards with built-in games to make planks more fun and challenging.
Stealth Abs + Plank Trainer
If you’re looking to get a leaner core and strong abs, this Stealth Abs and Plank Trainer is the best piece of equipment for you. It features dynamic core and abs training that you can use for 3 minutes a day.
Stealth Abs and Plank Trainer is a portable plank board that allows users to play games on their phones. The built-in Stealth Fitness App is free to use with four games. Users can track progress in real-time and complete challenges with family and friends.
GoSports Core Hub Fitness Plank Board
GoSports core hub fitness plank board offers a total-body workout with 360o motion to target core muscles. The plank board features smartphone integration and a non-slip pad on the equipment can hold the phone so the user can place interactive games.
GoSports core hub fitness plank board lets you play games and interactive fitness sessions during the plank. Its lightweight design makes it a perfect tool for people on the go.
MasterUnion Multifunction Timing Plank Trainer
This plank board is an ab stimulator, core trainer and portable abdomen and chest muscle training equipment—perfect for work-from-home professionals looking to tighten their core.
Its built-in timer can calculate training time, including the pauses in between. Compared to other plank boards, this multifunction timing plank trainer features a safe cushion to prevent elbow injury.
The Bottom Line
If you want to tighten your core, do try these plank variations. You can get a well-defined and toned body with a leaner core. For further challenge and fun, you can try these plank board trainers. These plank trainers are portable and lightweight with distinct features to take your strength training up a notch. We recommend alternating these trainers for better use.
