Planks are a cornerstone of core training, but doing the same routine can get stale. A trainer’s advice : mix things up with variations to avoid plateaus and maximize results.
Why Planks Matter
Planks aren’t just about abs. They engage multiple muscle groups:
– Transverse abdominis : the deepest core muscle for stability.
– Rectus abdominis : the “six-pack” muscle for strength.
– Obliques : for rotational power and posture.
– Quads and Glutes : supporting leg drive and body alignment.
Beyond aesthetics, planks help reduce back pain, improve posture, and boost balance.
How to Incorporate Variations
For best results, include plank variations in your routine at least three times a week. Trainer recommendation : finish each workout with a plank challenge for optimal activation.
Workout structure :
1. Choose three variations.
2. Perform three rounds of each, holding for the specified time.
3. Rest for 30 seconds between rounds.
4. Progress to more advanced moves as you get stronger.
The 20 best plank variations include:
- Plank with shoulder taps
- Side plank with hip dips
- Plank jacks
- Walking plank
- Forearm plank with leg lift
- Renegade row (with dumbbells)
- Plank with knee tucks
- Plank with arm reaches
- Reverse plank
- Plank with hip thrusts
- Mountain climbers
- Spiderman plank
- Plank with leg extension
- Plank with single arm reach
- Plank with shoulder rotation
- Plank with cross body reach
- Plank with elbow to knee touch
- Plank with opposite arm and leg raise
- Plank with alternating leg drive
- Forearm plank with glute bridge
Plank variations are a simple yet powerful way to build core strength, improve posture, and prevent injury. Consistency and progression are key.
