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Tired of the plank? Add these variations to your home workout.

1 Comment on Tired of the plank? Add these variations to your home workout.
plank

We’re all exercising at home right now. Do your home workouts include lots of planking?

People love to plank, and with good reason. It’s a stabilizing move that utilizes nothing but your own body weight. You can do it anywhere. It works your whole core as well as the transverse abdominus and your upper body.  It’s one of the best abs moves you can do.  But….It can get boring. You can only do so many “plank for ____ minutes” challenges. And boring has no place in your home workouts, or you probably won’t stick with them!

SO what to do? Spice your planks up! If you are a planking pro and can hold the pose for more than a couple of minutes, it’s time to move to plank variations anyways, if you haven’t tried them already.  The possibilities with plank variations are endless. During your next home workout, try adding a few of the variations here in place of a plank. Aim for 8 to 20 reps, depending on your fitness level.

Let’s first start with how to do a simple plank, because form is key:

With your forearms and toes on the floor:

  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor.
  • Hold this position for 10 seconds to start.
  • Over time work up to 30, 45 or 60 seconds.  Don’t forget to breathe!

You can also do a plank with your arms fully extended, which works more of the upper body:

plank
If you can plank for more than two minutes, try moving on to some variations.
Credit: ©Barry Stone 2005

When you’ve mastered the plank, try these variations:

Plank Reach

plank reach
Lift each arm alternately. Try to keep your elbows directly beneath your shoulders.

Single-Legged Plank

single leg plank
Lift each foot alternately, focusing on keeping your hips level with your body. Hold each side for 1-5 seconds.

Reach & Raise

Once you’ve mastered the two moves above, you can try lifting opposite arms and legs simultaneously.

Lateral Walking Plank

lateral walking plank
  • Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep.
  • Reverse directions, taking three steps the right.

Plank Up-Downs

plank up downs
Beginning in an elbow plank, lift one arm to a hand plank, then the other. From the hand plank position, lower the first, then second arm back down to the elbow position. That’s one rep.
Great upper body challenge!

Plank on Bosu Ball

plank on bosu ball
If you have access to a Bosu ball, this option adds an extra challenge for your core.

Side Plank

side plank
You can do the side plank on your hand as well. Keep you elbow directly underneath your shoulder.

Plank Rows

Plank rows give you the option of working your back and upper body a bit more.

Plank Oblique Crunches

Lift one knee toward your elbow. Hold for one second, then switch sides.
Targets your abs, specifically the obliques.

Sliding Plank

Place a towel or exercise gliders under your feet in plank position. Bring your knees toward your hands. Hold for one second, and return to starting position.
Adds and extra challenge for the abs.

Plank Donkey Kick

In elbow plank position, bend one knee and lift your foot to the ceiling. From here, lift and lower the knee, working the glute.
Courtesy Sparkpeople.

Plank Dip

In a lower plank position, drop one hip toward the floor and return to starting position. Repeat on the other side.

Plank Twist

plank twist
Targets the abs. In a hand plank position, bring one knee toward the opposite side. Alternate sides. Keep your hips down.
Courtesy Skimble.

Dolphin

dolphin exercise
Raise your hips from lower plank position, holding for one second, then lower to start.
Courtesy Sparkpeople.

There are so many more moves I could show you, but these should get you started!

Happy planking!

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(1) Comment

  1. says:
    Posted on

    […] People sometimes overlook the pullover, an old-school move, in favor of more trendy moves. But sometimes simple is best, especially when it comes to efficiency, ie, achieving more in less time. Do your upper body muscles a favor and try adding this move to your home workouts. […]

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