The plank is a powerhouse exercise that strengthens your abs, back, arms, shoulders, and legs simultaneously. Take it to the next level with these seven proven variations to build greater stability and endurance.
7 Variations to Try
- Bend your elbows and rest on your forearms instead of keeping arms extended for deeper core engagement.
- Start in a high plank on hands. Lower to forearms one at a time (right, then left), then press back up starting with right hand. Repeat 10 times for dynamic stability.
- Lift one leg slightly off the ground to challenge balance. Hold briefly, then switch legs several times.
- Intensify the leg lift by extending the opposite arm forward, forcing your body to work harder for control.
- Switch to a side plank: Stack feet, prop on one forearm, and rotate your torso open. Excellent for obliques and fighting love handles.
- Incorporate a stability ball under your forearms. Gently roll it forward and back to amplify instability and muscle activation.
- Try the reverse plank (also called Upward Plank): Sit with legs extended, hands behind you about 8 inches. Lift hips to form a straight line from head to heels.
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Read also: These 5 Mistakes Make Your Plank a Lot Less Effective
Video: Even More Variations
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