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Types of Planks

Forearm Plank (Low Plank)
Forearm Plank (Low Plank)

The Traditional Plank. The mother of all planks, the traditional plank is the basic starting position for all other variations. While it is not as challenging as the elbow plank, it is a great option for beginners or those looking to perfect their form.

source: popsugar.com
Knee Plank Pin it
Knee Plank Pin it

Most plank exercises can be modified to be done on the knees. Planking on your knees works out your core just as well, but it is an easier modification. It is best for beginners to start out planking on the knees for more core support and balance.

image: greatist.com
Plank With Shoulder Touches
Plank With Shoulder Touches

The Plank Shoulder-Touch. The plank shoulder-touch is, in my opinion, a progression from the plank, rotary stability FMS test, and bird-dog, all at the same time. Start in a plank position with the feet spread, as wide as you like initially. A wider stance makes the exercise easier.

Reverse Plank
Reverse Plank

The Reverse Plank works your lower back, obliques, glutes and hamstrings, posterior muscles important for athletic performance.

source: stack.com
image: popsugar.com
Rocking Plank
Rocking Plank

Particularly during side planks or planks with extensions, your balance is tested and therefore, improved. If you really want to work on your balance, planks on a stability ball are a good challenge, as well. Try a side plank with leg raise: Get into a side plank with your legs stacked.

source: health.com
Side Plank
Side Plank

Work your obliques and other critical core stabilizing muscles with these Side Plank variations.

source: stack.com
Standard Plank (High Plank) Pin it
Standard Plank (High Plank) Pin it

The Traditional Plank. The mother of all planks, the traditional plank is the basic starting position for all other variations. While it is not as challenging as the elbow plank, it is a great option for beginners or those looking to perfect their form.

source: popsugar.com
TRX Plank
TRX Plank

If you are bored just hanging there, try these moves out to intensify your core workout. It is a rare occasion when TRX Director of Programming and Education Fraser Quelch is out of breath. Well, just demonstrating this TRX Plank progression leaves him gasping for air!