Plank exercises are an effective way to strengthen your core muscles while also helping burn calories. By incorporating different variations—such as side planks or single-leg planks—you can challenge your body in new ways and improve overall stability.

1. Forearm Plank

The forearm plank is the classic variation.

how to do it
Lie face down with legs extended, elbows under shoulders, and palms flat. Keep feet hip-width apart, engage your core, and lift your body into a straight line from shoulders to heels. Hold for 30–60 seconds with controlled breathing.

2. Straight-Arm Plank

This version resembles the top of a push-up.

how to do it
Start on hands and knees, then step your feet back while keeping your core engaged. Press through your hands and maintain a straight line from shoulders to heels. Hold for 30–60 seconds.

3. Side Plank

This variation targets the obliques.

how to do it
Lie on one side with legs stacked. Press into your hand or forearm and lift your hips. Extend your top arm upward. Hold for 30–60 seconds, then switch sides.

4. Dolphin Plank

A slightly easier variation that reduces wrist strain.

how to do it
Start in a forearm plank, then lift your hips into an inverted V shape. Lower back to plank. Repeat for 3 sets of 15 reps.

5. Side Plank Crunch

Combines a side plank with a crunch movement.

how to do it
From a side plank, place your top hand behind your head. Bring your knee toward your elbow, then return to position. Perform for 30 seconds or 10 reps per side.

6. Plank Knee Tap

Targets both upper and deep core muscles.

how to do it
From a forearm plank, bend your knees toward the floor while keeping hips stable. Return to plank. Repeat for 30–60 seconds.

7. Caterpillar Plank

Adds movement from standing to plank.

how to do it
Start standing, bend forward, and walk your hands into a plank. Alternate pulling knees toward your chest, then walk back to standing. Repeat for 30–60 seconds.

8. Twisting Knee Plank

Adds rotation for extra core engagement.

how to do it
From a plank, rotate your hips side to side and bring opposite knees toward elbows. Continue alternating for 30–60 seconds.

9. Resistance Band Plank

Adds upper-body resistance.

how to do it
Place a resistance band around your forearms. In a plank, step hands outward and back in. Alternate sides for 30–60 seconds.

10. One-Legged Plank

Increases core demand by reducing stability.

how to do it
From a plank, lift one leg and hold briefly. Alternate legs for 30–60 seconds.

11. Plank With Elbow Lift

Engages upper back and core together.

how to do it
From a plank, pull one elbow toward your ribs, then return. Alternate sides for 8–10 reps each.

12. Plank With Opposite Limb Extension

Improves balance and coordination.

how to do it
Extend opposite arm and leg at the same time, then return. Perform 12–15 reps per side.

13. Push-Up Side Plank

Combines strength and rotation.

how to do it
Perform a push-up, then rotate into a side plank. Alternate sides for 30–60 seconds.

14. Side Plank With Inner Thigh Raise

Targets inner thighs and obliques.

how to do it
From a side plank, lift the bottom leg upward. Perform 8–10 reps, then switch sides.

15. Side Plank With Twist

Adds rotational movement to the core.

how to do it
From a forearm side plank, rotate your top arm under your body, then extend it back up. Repeat for 8–10 reps.

16. Plank With Side Snatch

Incorporates weights for added challenge.

how to do it
Hold dumbbells in a plank, rotate and lift one arm upward, then return. Alternate sides for 30–60 seconds.

17. Plank Jacks

Adds cardio to your plank.

how to do it
Jump your feet in and out while maintaining plank form. Repeat for up to one minute.

18. On-the-Ball Plank

Uses an unstable surface to increase difficulty.

how to do it
Place your feet on a stability ball and hold a plank position for 30–60 seconds.

19. Stir-the-Pot Plank

Advanced variation using a stability ball.

how to do it
Rest your forearms on a ball and make small circular motions while holding a plank. Perform 20–30 seconds in each direction.

What Benefits Do Planks Offer?

Planks are a powerful core-strengthening exercise with multiple benefits.

builds muscle and burns calories
Stronger muscles increase calorie burn even at rest.

reduces joint strain
A strong core helps reduce pressure on joints.

improves performance
Enhances strength for daily movements and workouts.

enhances balance and posture
Supports better alignment and stability.

stabilizes the body
Improves overall control and coordination.

Who Should Avoid Planks?

Planks are generally safe, but some people should be cautious.

consult a doctor if you

  • Are recovering from abdominal surgery
  • Have shoulder injuries or pain
  • Have a high-risk pregnancy
  • Experience wrist issues such as carpal tunnel syndrome