5 Plank Benefits | Challenge Your Workout With These Plank Variations

Do any of these plank variations and get more than just a defined core!

In this article:

1. Plank Exercise Benefits
2. Plank Variations

5 Plank Benefits and 12 Variations You Should Be Doing

 

Plank Exercise Benefits

Doing planks doesn’t take much of your time. Holding the position takes perseverance, but the movement is relatively uncomplicated. The best thing about this exercise is you get so many benefits in a short amount of time. Below are some of the specific benefits from adding this exercise to your fitness regimen.

1. Stronger, Defined Core

Regular planking helps in building your inner core muscles — a pre-requisite to having the six-pack abs you may be aiming for. This happens because the position activates the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes, all of which are major muscle groups. As these muscles get stronger through planking, your midsection will tighten and have more definition.

2. Reduced Back Pain

According to the American Council of Exercise, doing planks can help reduce lower back pain. Despite the minimal movement required to assume the form, it actually contracts all the layers of the abdominal fascia, thus strengthening the core and reducing back pain.

3. Increased Flexibility

Aside from building core strength, the flexibility of your posterior muscle groups also improves when doing planks. Your shoulder muscles, hamstrings, and even the arches of your toes and feet will stretch out.

4. Improved Mood

With planks, you get to stretch and relax stiff and tensed muscles from prolonged sitting. This tension release can uplift your mood as your muscles don’t feel tight all over.

5. Improved Balance and Posture

When you do a plank, the muscles on your back, chest, shoulders, abs, and neck are all activated. Working these muscles is important in maintaining proper posture. You’ll actually find it easier to sit and stand up straight when you do regular planks.

 

Plank Variations

While the standard plank is already a great exercise in itself, performing multi-directional variations will allow you to get the most out of it. Here’s how to plank in more challenging ways:

1. Plank with Hip Raises

• Start in a standard plank position.
• Lower your hips closer to the ground.
• Slowly drive your hips upwards.

Tip: Do not bend your elbows when doing the movement. Your last form should look like an upside-down V. Repeat 3 to 5 times.

2. Plank with Side-to-Side Hip Movement

• Start in a standard plank position.
• Keep hands and head fixed.
• Rest your toes, keep a flat back.
• Drive your hips left to right and back.
• Repeat 3 to 5 times.

3. Plank with Hip Touches

• Start in a standard plank position.
• Rotate the hips down (you can start with either the left or right side of the hip).
• Pause in the middle and rotate toward the other side.
• Repeat 3 to 5 times.

4. Plank with Leg Raises + Knee-to-Hand Movement

• Start in a standard plank position.
• Keep your hands aligned with your shoulders, lift your right leg off the floor.
• Move the right knee towards the hand, drive your right heel back up.
• Repeat for 3 to 5 times.
• Switch leg.

Tip: The movement will create the shape of an upside-down V. Make sure to keep a straight line from your head to heel.

5. Plank with Leg Lift & Cross Movement

• Start in a standard plank position.
• Keep your back flat, hands, and head fixed.
• Elevate right leg.
• Drive hips left to right, crossing your right leg over the left and back, right foot flexed.
• Repeat 3 to 5 times. Switch leg.

6. Plank with Leg Rotation

• From a standard plank, elevate your right leg, bend your right knee.
• Do a pivot with your left foot while rotating your shoulders and hips to the left driving your right knee across the torso from right then left.
• Drive your right heel up and leftward behind you, rotating your hips to the right.
• Repeat 3 to 5 times. Switch leg.

7. Plank with Arm Raises

• Start at the standard plank position.
• Keep your hands aligned with your shoulders, lift right hand off the floor.
• Lower your hips ground-ward while driving your extended right arm forward.
• Drive your hips upward while extending your right arm behind you.
• Keep your feet flat, head pointing downwards, forming an upside-down V shape.

8. Plank with Arm Rotational Reach

• Start in a standard plank position.
• Keep your hands aligned with your shoulders.
• Rotate your hips to the right while bringing your extended right arm up to shoulder height.
• Rotate hips leftward while driving your right hand across and below your torso.
• Repeat 3 to 5 times. Switch arm.

9. Plank Up & Downs

• Start in a standard plank position.
• Come down to the right forearm, then the left.
• Repeat 3 to 5 times.

10. Knee-to-Elbow Planks

• Start in a high-plank position.
• Move the right knee across your body reaching towards your left elbow and return to the high-plank position.
• Repeat with your left foot and right elbow.
• Repeat 3 to 5 times.

11. Single-Arm Plank

• Start in a standard plank position.
• Slowly lift your left arm so that it is extended out in front of you. Return to your original position.
• Repeat with your right arm.
• Repeat 3 to 5 times.

Tip: Keep your back flat. Fight the urge to move your hips.

12. Plank Rollout

• Start in a forearm plank on a stability ball.
• Move the ball away from you by pushing your arms forward. Hold for a few seconds. Roll back to your original position.
• Repeat 3 to 5 times.

Bonus: Resistance Band T-Plank

• Grip the resistance band with your left and right thumbs, and then loop the band on your back.
• Go down to a pushup position but keep the arms straight.
• Brace the core, and then rotate the body to the right with your right hand reaching the ceiling.
• Repeat the movement on your left side.

 

Watch the video below and add these 3 moves to your core routine: 

By involving other body parts in the exercise, you transform planking from a mere core-strengthening stance to a power-endurance move that engages the whole body. Consider forming a simple routine by picking any 3-5 of these plank workout variation. Let the elevated planking begin!

What are your thoughts about planking? Let us know in the comments section below!

Up Next: Complete This Workout Routine For Abs In Less Than 10 Minutes