When it comes to building a solid core and sculpting strong abs, plank variations for strong abs and core are some of the most effective exercises you can incorporate into your routine. Planks target multiple muscle groups, especially the core, arms, and shoulders, while also improving your stability and posture.
But it’s not just about holding a standard plank—there are numerous variations that will challenge your body in different ways. In this article, we’ll go over 9 plank variations that will take your core workout to the next level. Plus, we’ll highlight 4 common mistakes to avoid in order to prevent injury and ensure you’re performing these exercises with proper form.
Let’s dive in!
1. Standard Plank: The Classic Core Strengthener
The standard plank is the foundation for many plank variations. It’s a simple, yet effective way to engage your core and build overall strength.
Benefits of the Standard Plank:
- Strengthens core muscles
- Improves posture
- Boosts endurance
How to Do It:
- Begin in a push-up position with your forearms on the floor, elbows directly beneath your shoulders.
- Keep your body in a straight line from your head to your heels.
- Engage your core and hold the position for 30-60 seconds.
2. Side Plank: Target the Obliques
Side planks are excellent for toning the obliques (the muscles on the sides of your torso) and improving lateral stability.
Benefits of the Side Plank:
- Strengthens obliques and shoulders
- Improves balance
- Tones the side of the body
How to Do It:
- Lie on your side with your legs stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow beneath your shoulder.
- Lift your hips off the floor, maintaining a straight line from your head to your feet.
- Hold for 30-45 seconds, then switch sides.
3. Plank with Leg Lift: Increase Intensity
By adding a leg lift to your plank, you engage your core even more and challenge your balance and stability.
Benefits of the Plank with Leg Lift:
- Engages core and glutes
- Increases intensity
- Improves coordination
How to Do It:
- Start in the standard plank position.
- Lift one leg up while keeping your hips level and your core engaged.
- Hold for a few seconds, lower your leg, and then repeat on the other side.
- Perform 10-15 repetitions per leg.
4. Plank with Arm Lift: Challenge Your Stability
This variation targets the shoulders and upper back while maintaining core activation.
Benefits of the Plank with Arm Lift:
- Strengthens shoulders and arms
- Improves core stability
- Enhances overall coordination
How to Do It:
- Start in the standard plank position.
- Slowly lift one arm straight in front of you.
- Hold for a few seconds before returning your arm to the floor.
- Alternate arms and repeat for 10-12 reps per side.
5. Plank to Push-Up: Engage the Full Body
This plank variation combines a plank and push-up for a full-body workout that strengthens the core, chest, and arms.
Benefits of Plank to Push-Up:
- Works the entire body
- Improves upper body strength
- Challenges stability
How to Do It:
- Start in a forearm plank position.
- Push up onto your hands one arm at a time, transitioning into a full push-up position.
- Lower yourself back down to the forearm plank position one arm at a time.
- Repeat for 10-12 repetitions.
6. Plank Jacks: Add a Cardio Boost
If you’re looking to increase your heart rate while working on your core, plank jacks are the perfect variation. They combine cardio and strength training in one move.
Benefits of Plank Jacks:
- Boosts cardiovascular fitness
- Strengthens the core and legs
- Improves coordination
How to Do It:
- Start in a standard plank position.
- Jump your feet out to the sides, similar to a jumping jack.
- Jump your feet back together and repeat for 30-45 seconds.
7. Plank with Knee Tucks: Activate Your Lower Abs
This variation is great for isolating the lower abdominal muscles and enhancing core stability.
Benefits of the Plank with Knee Tucks:
- Targets the lower abs
- Increases core strength
- Improves overall balance
How to Do It:
- Start in a standard plank position.
- Bring your right knee toward your chest, then return to the starting position.
- Alternate legs for 10-15 repetitions on each side.
8. Reverse Plank: Strengthen the Lower Back
The reverse plank is an effective exercise for strengthening the lower back, glutes, and core.
Benefits of the Reverse Plank:
- Strengthens the back and glutes
- Tones the core and shoulders
- Improves posture
How to Do It:
- Sit on the floor with your legs extended in front of you.
- Place your hands behind you with your fingers pointing toward your feet.
- Lift your hips off the floor, forming a straight line from your head to your heels.
- Hold the position for 30-60 seconds.
9. Plank Walkouts: Improve Flexibility and Core Strength
Plank walkouts are a dynamic exercise that engages both the core and shoulders while also improving flexibility.
Benefits of Plank Walkouts:
- Strengthens core and shoulders
- Improves flexibility
- Challenges balance
How to Do It:
- Start standing with your feet shoulder-width apart.
- Hinge at your hips and walk your hands forward into a plank position.
- Walk your hands back toward your feet and return to standing.
- Repeat for 5-10 repetitions.
4 Common Plank Mistakes to Avoid for Injury Prevention
While planks are fantastic for building core strength, performing them incorrectly can lead to injury. Here are four common mistakes to avoid when doing plank variations.
1. Sagging Hips
When your hips sag toward the floor, it puts unnecessary pressure on your lower back. Always keep your body in a straight line from head to heels.
2. Arched Back
An arched back can cause strain on your spine. Engage your core to maintain a neutral spine and avoid unnecessary pressure on your back.
3. Holding Your Breath
Breathing is key to any exercise. Holding your breath can increase tension in your body and reduce the effectiveness of the plank. Keep breathing steadily throughout the exercise.
4. Incorrect Elbow Position
If your elbows are too far forward or too far back, it can throw off your alignment and cause shoulder strain. Keep your elbows directly beneath your shoulders.
Maximize Core Strength with These Plank Variations
Incorporating these plank variations for strong abs and core into your routine will help you build a solid foundation of strength while avoiding common injuries. Each variation targets different muscles and adds variety to your workouts, keeping things both challenging and exciting.
By avoiding the common mistakes and focusing on proper form, you’ll be able to perform each plank variation safely and effectively, leading to stronger abs and a more stable core.
