She Strengthens

Transform Your Core Workout with 47 Plank Variations

Are you tired of the same old core workout routine? Look no further! We’ve got 47 plank variations to challenge your strength, balance, and endurance. From beginner to advanced, these moves will take your planking game to the next level.

Beginner Planks: Building a Strong Foundation

Mastering the basic plank is essential before moving on to more advanced variations. Here are 9 beginner planks to get you started:

1. Standard Plank: Engage your core, shoulders, and legs in a straight line from head to heels.
2. Rocking Plank: Rock forward and backward, challenging your balance and coordination.
3. Knee Plank: Modify the standard plank by lowering your knees to the floor.
4. Plank with Shoulder Touch: Reach one hand to touch the opposite shoulder, engaging your core and shoulders.
5. Side Plank: Balance on one hand and the side of your foot, targeting your obliques.
6. Forearm Plank: Lower yourself onto your forearms, engaging your shoulders and back.
7. Reverse Plank: Lift your hips off the ground, targeting your glutes and hamstrings.
8. TRX Plank: Use TRX straps to add an extra challenge to your plank.
9. Crouching Hover Plank: Balance on your hands and toes, engaging your core and legs.

Intermediate Planks: Adding Movement and Challenge

Now that you’ve mastered the basics, it’s time to take your planking to the next level. Here are 18 intermediate planks to challenge your strength, balance, and endurance:

1. Walking Plank: Add an up-and-down motion to your plank.
2. Chaturanga Plank: Lower yourself into a Chaturanga position, engaging your shoulders and back.
3. Extended Plank: Add extra shoulder work to your standard plank.
4. X Plank: Move your legs out laterally, targeting your obliques and glutes.
5. BOSU Topside Plank: Use a BOSU ball to add instability to your plank.
6. BOSU Walking Plank: Combine the walking plank with the BOSU ball.
7. Single-Arm Plank: Lift one arm, engaging your core and shoulders.
8. Single-Leg Plank: Lift one leg, targeting your glutes and hamstrings.
9. Side Plank with Leg Lift: Lift your top leg, engaging your obliques.
10. Knee-to-Inside-Elbow Plank: Bring your knee under your body, targeting your obliques.
11. Knee-to-Outside-Elbow Plank: Bring your knee outside your body, targeting your glutes.
12. Side Plank Crunch: Bend your knee and bring it toward your elbow, engaging your obliques.
13. Plank with Feet on Stability Ball: Use a stability ball to add instability to your plank.
14. Reverse Plank Hip Lift: Lift your hips off the ground, targeting your glutes and hamstrings.
15. Reverse Plank Leg Raise: Lift one leg, targeting your glutes and hamstrings.
16. Plank Hip Dip: Dip your hips to one side, engaging your obliques.
17. Autograph-a-Stability-Ball Plank: Write your name in cursive using your elbows and a stability ball.
18. TRX Plank with Abduction/Adduction: Move your legs away from and toward each other, targeting your outer and inner hips.

Advanced Planks: Taking it to the Next Level

Are you ready for a real challenge? Here are 20 advanced planks to test your strength, balance, and endurance:

1. Bird Dog Plank: Lift your leg and arm, engaging your core and shoulders.
2. Fingertip Plank: Balance on your fingertips, targeting your shoulders and back.
3. BOSU Wobbly Plank: Flip the BOSU ball and balance on the flat side.
4. Sphinx Plank Push-Up: Push up onto your hands, engaging your shoulders and back.
5. Plank Rollout: Push arms forward, moving the stability ball away from you.
6. Side Plank with Bottom Leg Lift: Lift your bottom leg, targeting your glutes and hamstrings.
7. Plank Drag with Feet on Towel: Drag your feet along the floor, engaging your core and legs.
8. Sea Witch Plank Crawl: Drag your body forward, pulling the weight plate behind you.
9. Plank Plate Drag: Drag the weight plate toward you, engaging your core and legs.
10. Scorpion Plank: Raise one leg and lower yourself halfway to the floor, targeting your glutes and hamstrings.
11. 90-Degree Bird Dog Plank: Reach one arm and leg out to the side, making a 90-degree angle.
12. Plank Crunch on Stability Ball: Crunch your knees toward your chest, targeting your abs.
13. Plank Pike-Up on Stability Ball: Jackknife your body, bringing the ball in toward your hands.
14. TRX Plank 3-Way Crunch: Crunch your knees in three different directions, targeting your abs.
15. Plank with Cross-Under Toe Touch: Bring one foot under your body, targeting your hamstrings.
16. Plank Climber on Slides: Alternate feet quickly, mimicking a running motion.
17. Side Plank with Top Leg Lift: Lift your top leg, targeting your glutes and hamstrings.
18. Reverse Plank with Leg Lift: Lift one leg, targeting your glutes and hamstrings.
19. Plank with Arm Circles: Make small circles with your arms, engaging your shoulders.
20. Plank with Leg Circles: Make small circles with your legs, targeting your glutes and hamstrings.

Get ready to transform your core workout with these 47 plank variations! Remember to start slow, focus on proper form, and gradually increase the difficulty as you build strength and endurance. Happy planking!