We have all probably tried holding a plank before, right? The plank is an amazing exercise for strengthening your body: your core muscles, multifidus, diaphragm, and pelvic floor. It may help you improve your posture, build strength and even boost your flexibility.
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Whether your aim is to hold a plank for one minute or challenge yourself in more advanced plank positions, a regular plank hold may become boring after a while.
That is why we would like to show you five variations of planks that can help you challenge your body and chase away boredom. However, before you try these types of planks, make sure you have you perform your regular plank correctly.
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#1. Up and down plank
You may add this exercise to your workout routine as a cardio burst between sets. It elevates your heart rate, and strengthen your chest, abs, shoulders, back, and triceps.
READ MORE: Tighten your belly in 21-day with the plank challenge
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#2. Plank Jacks
This plank variation targets your glutes, chest, shoulders, back and arms. Add this plank to your workout routine to challenge your upper body.
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#3. Push up to side plank
This is one of the most effective bodyweight exercises! This plank variation targets your upper body and your lower body. It keeps your heart rate elevated and makes you burn more calories.
READ MORE: 10 planks variations can help you tone your body
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#4. Straight arm plank with alternating arm and leg raise form
This plank variation may replace you a full-body workout. You may add this plank to your core training to sculpt strong abs. It may help you boost your strength and balance your body.
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#5. Side plank rotation
This plank variation will challenge your core, glutes, inner thigh and obliques.
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We don’t recommend you including all these planks into one workout, but you may add a few of them to your training routines. Are you interested? Let’s see how to perform these correctly.
READ MORE: You can tighten your belly in 1 month with the plank challenge
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