As much as we love planks for the core muscles they work and the satisfying feeling of achieving a new plank-hold record, we also know that every shaky, sweaty second spent planking can feel like an eternity. Feeling a bit bored with your standard plank or craving a new challenge? That’s where plank variations come in.
Plank & Toe Lift:
Start by placing your forearms (wrist to elbow) firmly on the mat. Extend both legs behind you, resting on the balls of your feet. Brace your abdominals and maintain a straight back, ensuring that your elbows are directly below your shoulders. This is your starting position.
- While keeping your upper body as still as possible, elevate your right toe slightly off the mat.
- Lower your right toe and place it back on the mat, next to your left foot.
- While keeping your upper body as still as possible, elevate your left toe slightly off the mat.
- Lower your left toe and place it back on the mat, next to your right foot. Continue alternating between sides for the specified amount of time.
Commando Plank:
Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
- Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
- Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.
Plank Dips:
Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.
- Keeping your core engaged, lower (dip) your hips to the left side in an arc until they are just above the ground. In a rocking motion, return back to the starting position before lowering your hips to the right side and then back towards the starting position.
- Ensure you keep pressing away from the ground through your forearms and shoulders. Try to prevent your hips from sagging throughout the movement, ensuring you are breathing deeply throughout. You should feel the tension in your abdominals and shoulders during the movement. Continue alternating between sides for the specified number of repetitions.
High Planks & Alternating Superman:
Begin on all fours on a yoga mat, resting on your knees and placing your hands slightly wider than your shoulders. Step your feet towards the back of the mat, one at a time, and lift your hips so that your body forms a straight line from your head down to your heels. Gently draw your ribs to your hips to engage your core. This is your starting position.
- Inhale. Exhale and bend your right elbow to bring your right hand behind you until it rests just above your lower back. At the same time, rotate your hand so that your palm faces upwards. Once again, ensure that you brace your abdominals to keep your hips parallel to (in line with) the floor. Inhale. Extend your right elbow to return to the starting position.
- Exhale. Bend your left elbow to bring your left hand behind you until it rests just above your lower back. At the same time, rotate your hand so that your palm faces upwards. Inhale. Extend your left elbow to return to the starting position. Alternate between sides for the specified number of repetitions.
Plank & Drag:
With a dumbbell behind your left hand, place both hands on the floor shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
- Release your right hand and place your hand on the dumbbell. Drag the dumbbell across the mat, release your hand and place it in front.
- Release your left hand and place your hand on the dumbbell. Drag the dumbbell across the mat, release your hand and place it in front. Continue alternating between right and left for the specified amount of time.
Plank Jacks:
Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.
- Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.
- Jump both of your feet inwards to return to the starting position. Repeat for the specified number of repetitions, inhaling for one repetition and exhaling for one repetition.
