She Strengthens

Transform Your Core Workout with 47 Plank Variations

Are you tired of the same old plank routine? Want to take your core workout to the next level? Look no further! We’ve got 47 plank variations that will challenge your strength, balance, and endurance.

Beginner Planks

Mastering the basic plank is essential before moving on to more advanced variations. Start with these 9 beginner planks to build a strong foundation:

1. Standard Plank: Engage your core and maintain 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: Lift your legs off the ground and balance on one hand and one foot.
6. Forearm Plank: Lower yourself onto your forearms for an added challenge.
7. Reverse Plank: Sit on the floor with your legs extended and arms at your sides, lifting your hips off the ground.
8. TRX Plank: Use TRX straps to add an extra level of difficulty.
9. Crouching Hover Plank: Balance on your hands and toes, with your legs bent at a 90-degree angle.

Intermediate Planks

Once you’ve mastered the basics, it’s time to step up your game with these 17 intermediate planks:

10. Walking Plank: Add movement to your plank by walking your hands and feet.
11. Chaturanga Plank: Lower yourself into a low plank, keeping your elbows close to your body.
12. Extended Plank: Reach your arms out in front of you, engaging your shoulders and core.
13. X Plank: Move your legs out laterally, creating an “X” shape with your body.
14. BOSU Topside Plank: Use a BOSU ball to add instability and challenge your balance.
15. BOSU Walking Plank: Combine the walking plank with the BOSU ball for an added challenge.
16. Single-Arm Plank: Lift one arm off the ground, engaging your core and shoulders.
17. Single-Leg Plank: Lift one leg off the ground, challenging your balance and stability.

Advanced Planks

For those who dare to take it to the next level, we’ve got 21 advanced plank variations that will push your limits:

32. Bird Dog Plank: Lift your legs and arms off the ground, creating a “bird dog” shape with your body.
33. Fingertip Plank: Balance on your fingertips, engaging your core and shoulders.
34. BOSU Wobbly Plank: Flip the BOSU ball over and balance on the flat side, adding an extra level of instability.
35. Sphinx Plank Push-Up: Push up onto your hands from a forearm plank position.
36. Plank Rollout: Push your arms forward to move the BOSU ball away from you, engaging your core and shoulders.

And many more! From plank jacks to scorpion planks, we’ve got a variation to challenge every fitness level. So, are you ready to transform your core workout?