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Alright, let’s talk about something we all secretly (or not so secretly) want: a stronger core and less belly fat. Sound familiar? The truth is, planks aren’t just about holding yourself still and shaking like a leaf—they’re a game-changer for building strength, burning calories, and toning that midsection. And the best part? You don’t need fancy equipment or loads of time.
If you’re ready to mix up your workout routine and challenge yourself, these six plank variations are about to become your new fitness BFFs. Let’s dive in!
1. Forearm Plank
Let’s start with the OG of planks. You know the one—you’re on your forearms, body straight like a board, and holding for dear life. It’s simple, but don’t underestimate it. This one targets your abs, back, shoulders, and even your glutes.
Pro tip: Keep your hips level. If they’re sagging or hiking up, your core isn’t fully engaged.
Think it’s too easy? Try holding it for 60 seconds without dropping. You’ll feel the burn.
2. Side Plank
If you’re after those toned obliques (the muscles on the sides of your waist), side planks are the way to go. Balance on one forearm with your body turned sideways and stack your feet. It’s all about stability here.
Make it tougher: Lift your top leg or arm. You’ll thank—or curse—me later.
3. Plank with Shoulder Taps
Now we’re getting fancy. From a high plank position (on your hands), alternate tapping your opposite shoulder with one hand while keeping your body steady. The trick? No wiggling! It’s harder than it sounds, trust me.
This one sneaks in a bit of cardio and works your core like a champ. Bonus: It also strengthens your arms and shoulders.
4. Plank Jacks
Ready to pick up the pace? Start in a high plank and jump your feet out and back, like you’re doing a jumping jack. It’s a killer combo of core strength and cardio. Plus, it ramps up your heart rate, which helps with overall fat burning.
Feeling ambitious? Add a push-up after every jack.
5. Reverse Plank
This one doesn’t get enough love, but it’s amazing for targeting your lower back, glutes, and hamstrings. Sit on the floor with your legs straight, palms behind you, and lift your body until it forms a straight line. It’s the perfect balance to all those forward-facing planks.
6. Plank with Leg Lift
Take your basic plank up a notch by lifting one leg at a time. Start in a forearm or high plank, then slowly raise one leg, hold for a second, and lower it. Switch sides.
Why does this work so well? It forces your core to stabilize while also targeting your glutes and lower back.
A Quick Tip: It’s About Consistency, Not Perfection
Here’s the thing: planks alone won’t melt belly fat—it’s about pairing them with a balanced diet, cardio, and strength training. But these moves? They’re the building blocks of a stronger, leaner core.
So, why not challenge yourself? Start with 30-second holds or 10 reps per move, and gradually work your way up. You’ll feel stronger and more confident in no time.
