10 Plank Variations That Get Results for Every Fitness Level

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Planks are a staple in many fitness routines for a reason—they work! This deceptively simple exercise engages multiple muscle groups, improves stability, and enhances core strength. But did you know that the traditional plank is just the beginning? Whether you're a beginner or an advanced athlete, there’s a plank variation tailored to your fitness level that will challenge your muscles in new ways.

1. Forearm Plank

• Target Areas: Core, shoulders, lower back.
• How To: Start on your forearms and toes, keeping your body in a straight line from head to heels. Engage your core and hold.
• Best For: Beginners looking to build foundational strength.

2. Side Plank

• Target Areas: Obliques, shoulders, hips.
• How To: Lie on your side, prop yourself up on one forearm, and lift your hips. Hold your body in a straight line.
• Best For: Intermediate fitness enthusiasts focusing on oblique muscles.

3. Reverse Plank

• Target Areas: Core, glutes, hamstrings.
• How To: Sit on the floor with your legs extended. Place your hands behind you, fingers pointing towards your feet, and lift your hips towards the ceiling.
• Best For: Improving posture and strengthening the back of your body.

4. Plank Jacks

• Target Areas: Core, legs, shoulders.
• How To: Start in a high plank position. Jump your feet out wide, then back together, like a jumping jack.
• Best For: Adding a cardio element to your core workout.

5. Spider-Man Plank

• Target Areas: Core, obliques, shoulders.
• How To: From a forearm plank, bring one knee towards the elbow on the same side, alternating sides.
• Best For: Engaging your obliques and improving hip flexibility.

6. Plank with Shoulder Tap

• Target Areas: Core, shoulders, arms.
• How To: In a high plank position, tap your left shoulder with your right hand, then switch sides, keeping your hips stable.
• Best For: Enhancing balance and stability.

7. Walking Plank

• Target Areas: Core, arms, shoulders.
• How To: Start in a high plank, then lower down onto one forearm at a time, and return to the high plank.
• Best For: Building upper body strength.

8. Plank to Push-Up

• Target Areas: Core, chest, triceps.
• How To: Begin in a forearm plank, then push up into a high plank, then return.
• Best For: Combining core stability with upper body strength.

9. Single-Leg Plank

• Target Areas: Core, glutes, lower back.
• How To: From a high plank, lift one leg off the ground and hold. Switch legs.
• Best For: Challenging your balance and increasing glute engagement.

10. Extended Plank

• Target Areas: Core, shoulders, upper back.
• How To: In a high plank, walk your hands a few inches forward and hold.
• Best For: Advanced practitioners looking to intensify their plank routine.

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