Important: This article is for informational purposes only. Please read our full disclaimer for more details.
Ah, planks. Love them or hate them, there’s no denying they’re one of the best ways to strengthen your core. But if you’re tired of holding the same old plank until your arms start shaking and your mind starts wandering, don’t worry—I’ve got you covered. These five plank variations will not only challenge your core but keep things fresh and interesting. Ready to spice up your routine? Let’s dive in.
1. Forearm Plank with Hip Dips
This one’s a classic, with a twist—literally. Start in a forearm plank position, keeping your body in a straight line. Then, gently dip your hips side to side, almost like you’re tracing a little rainbow with your waist.
Why it works: It targets your obliques while still engaging your entire core. Plus, it feels oddly satisfying, like you’re sculpting your sides in real time.
2. High Plank Shoulder Tap
You’ve probably seen this one before, but there’s a reason it’s so popular—it’s deceptively challenging. From a high plank position (hands directly under your shoulders), tap your right hand to your left shoulder, then switch. The trick? Don’t let your hips sway!
Pro tip: Pretend you’re balancing a glass of water on your back. It’s all about control.
3. Side Plank with Reach-Through
This one looks fancy, but it’s beginner-friendly with big benefits. Start in a side plank (stacked feet or staggered—your choice). Extend your top arm toward the ceiling, then slowly thread it under your torso like you’re reaching for something behind you.
What’s great about it: This move builds stability and gives your balance a run for its money. Bonus points for the stretch you feel in your upper back.
4. Plank to Downward Dog
This combo is a game-changer if you want to mix strength with a little mobility. Start in a high plank, then push back into a downward dog position. Pause for a second (maybe even wiggle your hips a little—feels great, right?), then shift back into a plank.
Why you’ll love it: It’s like giving your shoulders and hamstrings a mini-break without fully stepping out of the workout zone.
5. Spider-Man Plank
Okay, get ready to feel like a superhero. From a high plank, bring your right knee toward your right elbow, then return to the plank. Alternate sides. It’s tougher than it looks, but trust me, the burn is worth it.
Why it’s awesome: It hits your core, your hips, and even your upper body. Plus, there’s something about the name that makes you feel like you’re crawling up walls (in a good way).
Quick Tips for Plank Success
- Form first: Keep your back straight and avoid letting your hips sag. Think “long and strong” from head to toe.
- Start small: If these variations feel overwhelming, don’t sweat it (well, actually do sweat it). Start with shorter intervals and build up over time.
- Have fun: Yes, fun! It’s a workout, not a punishment.
Time to Hit the Mat!
There you have it—five plank variations to level up your core game. Whether you’re aiming for better posture, more stability, or just that “I crushed my workout” feeling, these moves will get you there. So, which one are you trying first? Grab your mat, hit the floor, and let me know how it goes!
