There are so many variations of plank — the ultimate bodyweight move to tone your core and upper body. If you really want to carve your six-pack and lengthen your obliques, try these ab-focussed variations, with a bonus video at the end demonstrating 15 side plank variations.
Plank
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Balance on your hands and toes with your body in one straight line, hands underneath your shoulders and feet hips-width distance apart.
To make this move even more challenging, elevate your feet onto a step, bench, block, or ball.
Hold for as long as you can with correct form.
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Plank Jacks
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Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
Begin doing jumping jacks with your legs. Hop them wide, then hop them together. This counts as one rep.
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Frogger
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Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
Jump your feet back to a plank. This counts as one rep.
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Mountain Climbers
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Start in a traditional plank — shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. This counts as one rep.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
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Plank to Pike Jump
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Begin in plank position with your feet together. Keep your upper body stable and engage your abs. Don't let your lower back arch.
Keep your weight in your hands as you draw your navel toward your spine.
Use your abs to pull your your hips directly up while keeping your legs straight, and jump your feet forward, landing in pike position.
Jump your feet back to plank, keeping your core tight and stable. This counts as one rep.
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Mountain Climber Sliders
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With the towels under your feet, start in a basic, straight-arm plank position.
Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your "slider" along the floor. As you push that leg back, pull the other knee forward. This counts as one rep.
Quickly continue running or "climbing" in place for 30 to 60 seconds.
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Spiderman Plank (aka Creepy Crawler)
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In plank, bring your knee to your elbow and then alternate sides. This counts as one rep. If this is too challenging, just lift your leg open to the side.
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Plank With Bunny Hop
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Begin in a plank position with your feet together.
Pull your abs in and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank to complete one rep.
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Plank to Pike
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Begin in plank position with two towels under the balls of your feet.
Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintain a flat, tabletop back.
After doing 10 reps, draw both knees to the right foot for five reps and then to the left foot for five.
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Up-Down Plank
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Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
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Elbow Plank
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Start on the floor, resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Hold for 30 seconds, and work your way up to one minute as you get stronger.
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Elbow Plank With Side Step
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Start in an elbow plank and alternate stepping your legs to the side, keeping your toes off the floor. To modify, tap your toes to the floor.
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Elbow Plank With Leg Lift
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Start in an elbow plank. Lift your left foot about six inches off the ground, keeping your pelvis parallel to the floor. Hold for five seconds, then lower the leg.
Try the lift with your right leg.
This completes one rep.
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Sliding Elbow Plank
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Begin in an elbow plank position with a small, folded towel under each elbow. Keep your elbows directly under your shoulders, back flat (neutral spine), and core tight!
Slide your right elbow forward until your arm is nearly fully extended. With control, bring the right elbow back to centre.
Repeat on the left side. This completes one rep.
If you need to modify, drop to your knees (while keeping your back straight and core tight); you'll still work the core and triceps!
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Elbow Plank With Knee Drive
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Start in an elbow plank and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place your right foot back on the ground.
Alternate sides, bringing your left knee in. This counts as one rep.
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Circling Plank
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Begin in an elbow plank with your forearms resting on the top of a ball.
Keeping your core strong and your body still, use your arms to roll the ball in small counterclockwise circles.
Circle in the other direction to complete the rep.
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Side Plank Right
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Balance on your right hand and the outside edge of your right foot, with your body in one straight line. To modify, stagger your feet and bring your top leg forward.
Hold for 30 seconds on each side to complete one rep.
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Side Plank With Leg Lift (Right Side)
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Balance on your right hand and the outside edge of your right foot, your the body in one straight line. Raise your left arm and leg in the air.
Hold for 30 seconds on each side to complete the rep.
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Elbow Side Plank
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Come into an elbow plank position and roll to your right side, allowing your feet to roll too, so you're balancing on the outside of your right foot, stacking your left foot on your right.
Place your left hand gently behind your head. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
Hold for 30 seconds on each side to complete the rep.
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Side Plank Dips
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Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank to complete the rep. Be sure to perform a set on both sides.
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Side Plank Leg Lift
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Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
This completes one rep. Be sure to perform a set on both sides.
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Elbow Plank With a Twist Right
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In an elbow plank on your right side, twist to bring your left elbow to your right hand.
This completes one rep. Be sure to perform a set on both sides.
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Side-Plank Crunch
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Begin in a side elbow plank with your left elbow down and your right hand behind your head.
Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
Lengthen your right leg back to the starting position to complete one rep. Be sure to perform a set on both sides.
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Plank Row
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Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side. This counts as one rep.
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Plank With Lateral Arm Reach
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Start in a plank position.
Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
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Arm Circle Planks
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In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side. This counts as one rep.
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Plank With Alternating Shoulder and Knee Tap
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Begin in a plank variation with your feet slightly wider than your hips.
Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
Bring your right knee and your left hand toward one another under your body. Return to a plank, and switch sides so your left knee meets your right hand. This counts as one rep.
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Side Plank March
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Come into an elbow plank on the right side. Your feet should be staggered with the foot of the top leg in back.
Bring your bottom knee toward your chest and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to the starting position.
Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
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Side Elbow Plank With Pulse
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Start in a side elbow plank on your right side.
Lower your hips slightly and then lift your pelvis up, feeling the right side of your body engage, especially your abs. This completes one rep.
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Forearm Plank Hip Dips
From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). Come back to elbow plank.
Now lower the right hip toward the floor. This counts as one rep.
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Elbow Plank With Hip Dips
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From an Elbow Plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to Elbow Plank.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
Bring your left knee to your left elbow, then return to your starting position. Bring the right knee to your right elbow. This completes one rep. As you become familiar with the movement, begin to pick up the pace.
Be sure to avoid sawing the TRX (when the handles move up and down) by putting even weight into the foot cradles.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
Bring both knees in toward your elbows at the same time. Extend your legs, returning to your starting position. This completes one rep.
With the straps at mid-calf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
Pretend there is a string attached to your tailbone as you lift your hips up towards the ceiling (as high as your mobility allows). Lower back down into your plank position. This completes one rep.
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From Beginner to Advanced: 15 Side-Plank Variations For a Flat Belly
Press play to learn a bunch of ways to play with your plank and work your abs.
