Planks, like chicken soup, are good for the soul. OK, maybe we just want you to do them because they truly target your core, especially the deepest part of your core called the transverse abdominis, or TVA. These are your deep abs that wrap around your waist. Having a strong core is important, because it helps support your spine, and you use these muscles for everyday activities like walking, twisting, even going to the bathroom.
You probably know the basics: regular planks on your hands, elbow (or prone) planks, and side planks, but there are tons of variations that will either bring the intensity or tone it down for modified moves that still burn your core. "Planks are a personal favourite of mine because there are endless modifications and variations you can try to increase or decrease the intensity and keep the movement interesting," Kenzie Hayes, a coach for personal training platform Ladder, ACE-certified group fitness instructor, and personal trainer, told POPSUGAR. "They are beneficial at any stage of a fitness journey, and I believe everyone should work some sort of plank variation into their routine several times per week."
Ahead, check out Kenzie's favourite plank variations: one is foundational, three add an extra challenge, and two are modifications you can try if the others are too hard. Note that these are a list of exercises, not a full workout; we don't recommend doing all these in a row, otherwise your core will be too sore to laugh. Instead, pick a couple and incorporate these into your workouts. Let's get to planking, shall we?
Challenge: Up-Down Plank
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"After you've mastered the basic plank, you can move on to combination plank movements," Kenzie said. "This one is a core and arm burner. Be sure to switch which arm you lower first."
Come into plank position with your arms and legs straight.
Beginning with the right side first, lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was (now you are in elbow plank, with your forearms parallel).
Come back into the starting plank position on your right hand and then on your left. This completes one rep.
Kenzie said to start with three sets of 10 reps to "ensure your form is correct and to build strength." Then, work your way up in even numbers.
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Challenge: Plank Jack Push-Ups
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Plank jack push-ups work several muscle groups at once, Kenzie said, "including your core and upper body, which makes it a great addition to quick workout routines for those short on time."
Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Like the motion of a jumping jack, jump your legs wide, bring your legs back together, then complete a push-up. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
This counts as one rep. Kenzie said to start with three sets of 10 reps, then increase to 15 and 20 reps. (Find more footage of this exercise here.) A modified version of this would be plank jacks without the push-ups, seen above.
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Challenge: Reverse Plank With Leg Lift
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"I love switching up the view with a reverse plank!" Kenzie told POPSUGAR. "This position allows you to open your airway, and it engages your core, back, arms, glutes, and legs!"
Begin sitting on your behind with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
Press into your feet and lift your butt off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
Alternate between lifting your right leg up and then your left to complete one rep. Move with control, making the movements slow and steady, and keeping the hips lifted.
Kenzie's favourite variation of this is doing knee drives or "leg marches" in place of the leg lifts. She suggested adding this exercise in fast-paced, 30-second intervals to your next HIIT workout, or three sets of 30 seconds at a slower speed as part of a bodyweight core circuit.
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Modification: Plank on Knees
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With approval from your doctor, these planks are also a good way to safely keep up your core strength while pregnant. "I'm currently 30 weeks along with baby number two, and I have utilised this plank modification throughout my pregnancy," Kenzie said. Depending on prepregnancy activity level and doctor approval, she added, "we pregnant ladies should continue to strengthen our entire core — abdominals and back — and this modification is safe, yet still challenging."
Start an all fours and walk your hands forward until your body forms a straight line from your head to your knees. Keep your abs lifting away from the floor and do not allow your pelvis to sag.
Lift your feet toward your butt to engage your hamstrings and glutes.
Kenzie said to hold this for three sets of 30 seconds.
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Modification: Side Bridge
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"I love all the different modifications you can make to a side plank to accommodate the different stages of your pregnancy or fitness journey!" Kenzie said. Now that she's started her third trimester, she does this low side plank on her forearms with both legs bent.
Lie on your left side with the knees bent at a 90-degree angle and your elbow underneath your shoulder.
Push your hips forward, lifting your thighs off the ground. Rest the right hand on top of the right hip. Be sure to keep your knees, hips, and upper body aligned.
Kenzie said to do two sets of 30 seconds per side, or bump up the difficulty with two sets of 60 seconds per side.
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Elbow Plank
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There's nothing like practicing the basics. "This is the foundation for almost all other planks, so it's very important to have correct form in this move," Kenzie told us. "Planking in front of a mirror or with a workout buddy can help you ensure that your core is properly engaged and that your booty is down and in line with your shoulders."
Start face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Kenzie suggested two sets of 30 seconds for a beginner, three sets of 45 seconds when you master that, and three to four sets of 60-second planks after that. For added intensity, she suggested a plank trench crawl.
