The plank is a staple in many fitness routines, celebrated for its ability to strengthen the core, improve posture, and enhance overall stability. However, performing the same plank exercise repeatedly can become monotonous and may lead to a fitness plateau. To keep your workouts exciting and continue challenging your muscles, it’s essential to incorporate different plank variations. Here are nine plank variations you likely haven’t tried but need to include in your fitness routine ASAP.
1. Plank to Push-Up
The plank to push-up is a dynamic variation that adds an upper body strength component to the traditional plank. Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Push up onto your right hand, followed by your left hand, transitioning into a high plank. Lower back down onto your right forearm, then your left, returning to the starting position. This movement engages the core, shoulders, and triceps, enhancing overall strength and stability. Repeat for a set number of repetitions, alternating the leading arm each time.
2. Side Plank with Hip Dips
Side plank with hip dips targets the obliques and adds an extra challenge to your core workout. Begin in a side plank position with your elbow directly beneath your shoulder and your feet stacked. Lower your hip towards the floor in a controlled manner, then lift it back up to the starting position. This dipping motion works the muscles along the side of your torso, improving lateral stability and strength. Perform a set number of repetitions on one side before switching to the other to ensure balanced muscle development.
3. Plank Jacks
Plank jacks are a high-energy variation that combines the stability challenge of a plank with the cardiovascular benefits of a jumping jack. Start in a high plank position with your hands under your shoulders and your body in a straight line. Jump your feet out to the sides, then quickly jump them back together, keeping your core engaged and your hips level. This exercise increases heart rate while strengthening the core, shoulders, and legs, making it an excellent addition to any high-intensity interval training (HIIT) workout.
4. Spiderman Plank
The Spiderman plank adds a dynamic element to the traditional plank by incorporating a knee-to-elbow movement. Begin in a high plank position with your hands under your shoulders. Bring your right knee towards your right elbow, then return to the starting position. Repeat with your left knee towards your left elbow. This movement engages the obliques and hip flexors while maintaining core stability. Perform alternating knee lifts for a set number of repetitions, ensuring your hips stay level and your core remains tight throughout the exercise.
5. Plank with Shoulder Taps
Plank with shoulder taps is a core and upper body exercise that challenges stability and coordination. Start in a high plank position with your feet slightly wider than hip-width apart for stability. Lift your right hand and tap your left shoulder, then return your hand to the floor. Repeat with your left hand tapping your right shoulder. This exercise requires you to stabilize your core and prevent your hips from rocking side to side. Aim to perform a set number of shoulder taps, maintaining a strong plank position throughout the movement.
6. Plank to Pike
Plank to pike is an excellent exercise for improving core strength and flexibility. Begin in a high plank position with your hands under your shoulders. Engage your core and lift your hips towards the ceiling, forming an inverted V-shape with your body. Hold for a moment, then return to the starting plank position. This movement works the entire core, particularly the lower abs and shoulders, while also stretching the hamstrings and calves. Repeat the plank to pike motion for a set number of repetitions, focusing on controlled movements.
7. Reverse Plank
The reverse plank is a challenging variation that targets the posterior chain, including the glutes, hamstrings, and lower back. Sit on the floor with your legs extended and your hands placed slightly behind your hips, fingers pointing towards your feet. Press into your hands and lift your hips towards the ceiling, forming a straight line from your head to your heels. Hold this position, engaging your core and glutes to maintain stability. The reverse plank is an excellent exercise for improving posture and strengthening muscles that are often neglected in traditional plank variations.
8. Plank with Leg Lift
Plank with leg lift adds an extra challenge to the standard plank by incorporating a glute and hamstring exercise. Start in a high plank position with your hands under your shoulders. Lift your right leg towards the ceiling, keeping it straight and engaging your glutes. Hold for a moment, then lower your leg back to the starting position. Repeat with your left leg. This exercise not only strengthens the core but also targets the glutes and hamstrings, enhancing overall lower body strength and stability. Alternate leg lifts for a set number of repetitions.
9. TRX Plank
The TRX plank uses suspension straps to add an element of instability, increasing the difficulty and effectiveness of the exercise. Adjust the TRX straps to mid-calf length and place your feet in the foot cradles. Assume a forearm plank position with your elbows under your shoulders. Engage your core and hold the plank, keeping your body in a straight line. The suspension straps create instability, requiring greater core activation to maintain balance. This advanced plank variation is ideal for those looking to take their core workout to the next level.
Incorporating these plank variations into your fitness routine can help you break through plateaus and achieve greater core strength and stability. Whether you’re a beginner or an experienced athlete, these exercises offer something for everyone, keeping your workouts fresh and challenging. Give these plank variations a try and experience the benefits of a stronger, more resilient core.
