I will state the obvious. As a personal trainer, I love planks. As a fitness buff, my feelings are mixed. Yes, they strengthen your core. Yes, they can be done anywhere, anytime. But they can be kind of boring. Who wants to just plank there for an hour or so? That’s why I love plank variations.
Tired of the same old plank? Here are 5 variations to spice up your #workout! #Fitfluential
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Why plank? Nothing wrong with a washboard stomach, but the underlying goal in our abdominal exercise should be to not only strengthen the rectus abdominus (the six-pack muscles), and the internal and external obliques, but also the transverse abdominus (which wraps around the torso like a girdle and assists with spinal stabilization as well as respiration.
Honestly, it is my belief that once you can hold a plank with good form for a minute, it’s time to challenge yourself in different ways. Yes, I did hold a plank once for five minutes. Only once. I much prefer five minutes of plank variations.
Before you begin adding plank variations to your workout routine, make sure that your plank form is excellent. Whether you choose to do a high plank or low (on your forearms), these cues will help you maintain your form.
Tips for Proper Plank Form
When you settle into your plank position, your elbows (and wrists for a high plank) should be directly under your shoulders. This will protect your shoulders as well as help you maintain stability. Contracting your lats (back muscles around your shoulder blades) will keep you from sinking in this position.
Believe it or not, a plank is an active exercise. Don’t just hang there. Squeeze your glutes, keeping them in line with your entire spine and not allowing them to sink. Contract your abdominals, first pulling in your belly button, then bracing the muscles (like you’re about to be punched in the stomach). Hold that throughout the plank. Don’t forget to breathe!
Keep your feet about hip distance apart, with your knees soft (not locked). Beginners can start on their knees if necessary.
When you can hold this position for 30 seconds to a minute, you’re ready to move on to plank variations!
5 Plank Variations for a Stronger Core
1. Plank with a Leg Lift. From your plank position, lift one straight leg. Hold for a few seconds, then lower and repeat with the other leg. Do 10-15 repetitions on each side.
Pro Tip: Don’t try to lift your leg too high. You shouldn’t feel like you’re arching your back. Keeping your glutes contracted and your leg straight will help you maintain proper form.
2. Alternating Knee to Chest. From your plank position, lift your hips slightly and bring one knee to your chest. Lower your leg. Continue, alternating legs, for 10-15 repetitions.
Pro Tip: Up the challenge by bringing the knee toward the opposite elbow.
3. Plank to Side Plank. From your plank positions, rotate slightly into a side plank. For an extra challenge lift your arm toward the ceiling (or sky if you’re outdoors!).
Pro Tip: In your side plank, make sure that your elbow/wrist is still directly under your shoulder, your hips are lifted and your legs are stacked. Beginners can keep one leg on the ground at first.
4. Low Plank to High Plank. From your low plank position, straighten your arms and lift your body into a high plank. Hold for a couple seconds, then return to the low plank. Repeat 10-15 times.
Pro Tip: Maintain proper from as you move your body from one level to the other.
5. Plank Jacks. From your high plank position, jump your legs out wide (like a jumping jack). Return to start. Repeat 10-15 times.
Pro Tip: This move works much better from the high plank position.
Here’s a Video!
Here’s a (pretty old) video that I made showing all these plank variations.
Do you plank? What is your favorite plank variation?
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie and Rachel
Inspire Me Monday with Janice
Anything Goes with Marilyn
Wild Workout Wednesday with Annmarie, Michelle, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Suz, Lora Marie, and Me!
Giveaway Roundup and Try Out Thursdays with Smitha
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Living a Life of Fitness, Health and Happiness with Jill
Friday Favorites with Heather
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Sunday Fitness and Food with Angela and Ilka