16 Plank Exercises for a Stronger Core


By: , SparkPeople Blogger
  :  49 comments   :  220,606 Views

The plank, according to many experts, is one of best exercises to help strengthen our core muscles, which are key in supporting the back and abdomen. And because there are many different variations in performing this exercise, they also help strengthen our hips and pelvic floor, as well as our shoulders and arms.

A strong core has been known to help provide better stability and better posture, as well as making us better and more efficient walkers and runners. In addition, a strong core helps us to perform everyday activities with a little more ease. The plank has also been shown to help relieve back pain

The best thing about the plank is that it does not require any fancy exercise equipment to perform and can be done almost anywhere, at any time. Remember that form is of the utmost importance so be sure to keep your spine straight throughout, as you do not want your back to be arched, nor do you want it to sag.

Certified personal fitness trainer Cheryl Russo recommends starting small. Once you have mastered the traditional plank, consider moving on to some other variations in the beginner section, then see if you can do any advanced moves. 

For all planks, Cheryl suggests starting in a tabletop position on all fours, wrists under shoulders and knees under hips with a neutral spine (the position your spine takes naturally). Then, take a deep inhale and draw the belly button up and back toward the spine without rounding your back, keeping your neutral alignment. In this manner, you are creating a reverse contraction, which is an isometric contraction that reaches the transverse abdominis (deep muscle of the abdomen).

From all fours, move to a modified plank, then from there into whichever plank move you choose from the list below. Cheryl has her clients perform the reverse contraction while in the plank position, cueing them to push the rib cage down toward the ankles and to pretend the torso is a sponge and to ring out all of the water. Hold here for 10 seconds, then lower the knees to the ground for five seconds and then go back into the plank and hold for 10 seconds, then rest again for five seconds. Do this for a total of 60 seconds, taking out resting periods as you grow stronger. 

If you have a history of back pain or spinal issues, check with your physician to receive medical clearance before trying any of these exercises. Once you're ready, clear out some space, grab a mat, get your stability ball and get planking. 

Beginner Moves

The Traditional Plank 

How to: Draw the belly button toward the spine to protect your lower back. Arms are straight with the wrists under the shoulders and fingers of the hands are spread like a fan, pushing into the floor. Retract the shoulders, keep the body straight, pushing the ribs toward the ankles to engage the core. Look six inches forward on the floor to keep your head in line with the spine. Don’t let the hips rise up like a camel or drop down like a cobra.  

Modified Plank

How to: 
Follow the same description as the traditional plank, except you should place your forearms on the floor parallel to each other, forming the number 11, with your elbows under shoulders.

Up-Down Plank 

How to: Start in a modified plank position. Press your right hand into the mat as you straighten right arm and begin to rise. Then, straighten the left arm to bring the body into full plank. Bend the right arm and place forearm on the floor. Bend left arm and place forearm on the floor into modified plank. Repeat, starting with the left arm. Do five to 20 reps on each side, depending on your fitness level.

Side Plank

How to: One arm is straight with the hand in line with the shoulder, fingers spread like a fan. Hips are stacked in line with one leg on top of the other. The belly button is drawn towards the spine to stabilize the core muscles. If you need more stability, stagger the feet. Switch sides after completing your plank on the right side. Hold the plank for 10 to 30 seconds on each side, depending on your fitness level. (In side plank, the challenge happens by adding on levels, not necessarily time. You can raise the top leg, raise the arm, drop the hip down and up, add a dumbbell, etc.)

Modified Side Plank

How to: Same as side plank, except your forearm is on the floor, perpendicular to the torso, elbow in line directly under the shoulder. Switch sides after completing the plank on one side. Hold the plank for 10 to 30 seconds on each side.

Side Plank With a Stability Ball

How to: 
With the stability ball at your side, place your forearm on the ball, keeping your belly button pulled into to the spine and lifting up out of the forearm. Legs can be straight and stacked for an extra balance challenge. Switch sides after completing the plank on one side. Hold the plank for 10 to 30 seconds on each side.

Modified Side Plank With a Stability Ball

How to: Kneeling, with the stability ball at your side about four inches away, extend your top leg out to the side and straighten, keeping the bottom leg bent. Lean your side body over the ball, keeping the hips stacked and the belly button to the spine. Lift up from the top of the rib cage and extend the top arm toward the sky. Complete your allotted time, then switch to the other side. Hold the plank for 10 to 30 seconds on each side.

Reverse Plank

How to: 
Sitting down with legs together and straight out on the floor, place your hands on the floor behind you in line with the shoulders with your fingers facing forward toward your heels. Press the palms into the floor while raising the hips up forming a straight line from the shoulder to the hips to the ankles. 

Advanced Moves

Star Side Plank

How to: 
Start in a side plank with straight arm and palm in line under the shoulder.
When your hips are in line, your top arm reaches up to the sky. Then, raise your top leg up, flexing the foot. 

Side Plank Flip

How to: 
Start in full plank and rotate the torso, shifting the weight into one arm and one leg to turn into a side plank. Thread or bring your left leg under and through the torso on a diagonal, landing the leg on the floor, while rotating the right side of the torso up toward the sky and lifting the right arm straight into the air over the shoulder, straight toward the ceiling. Rotate back to center in a full plank. Rotate to the other side to repeat the same movements and then rotate back to full plank.

Forearm Plank on Stability Ball

How to: 
With legs slightly wider than hip distance and straight, place forearms on the stability ball keeping the elbows in line under the shoulders and trying to keep a 90-degree bend with the arms. Press the forearms into the ball, without collapsing into the shoulders. To make this more challenging, really press the forearms into the ball, while you move your arms forward and back, or in circles like you are stirring a pot.  

Leg Plank on Stability Ball

How to:
 Place both legs on top of the stability ball either close to the knees, the shins, the ankles or the toes. The less of your body on the ball, the more challenging the pose, and the more the abdominal muscles have to work to stabilize the core. Move into a full plank position with the arms straight, wrists directly under shoulders, eyes in line with the spine and your belly button pulled in.

Bird Dog Plank

How to: 
Start in full plank position. Extend your right arm forward, keeping it at shoulder height parallel to the floor. Extend your left leg backward, keeping it aligned with the hip and parallel to the floor. Slowly lower arm and leg back down, then repeat on the other side with the left arm and right leg. 

Plank Jacks

How to: 
Starting in a full plank position, keep the belly button pulled to the spine. Inhale and on the exhale push off the ground with the balls of the feet, jumping with straight legs to extend them out wide, like the base of a triangle or pyramid. Take another deep breath in and on the exhale, push through the balls of the feet and jump your legs back to the starting position. Do five to 20 reps on each side, depending on your fitness level.

Alternating Toe Touchdown

How to: 
Start in full plank position. Shift the weight back and up, raising the hips to form a triangle or pyramid as you reach your right arm back to touch the shin or toe of the left foot. You can also touch the leg on the same side of the arm, or the opposite if that's easier. Come back to full plank and repeat with the left arm reaching back. Do 10 to 15 reps on each side.  


How to: 
Start in full plank position. Raise the right leg up. Bend the knee, flex the foot and open the hips, trying to stack them. Bring the leg back around, gently touching the knee to the floor. Go back to full plank and repeat with the other leg. Do five to 20 reps on each side, depending on your fitness level.

Do you do planks? If so, which one is your favorite? 

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    New planks! - 2/19/2018   7:56:05 AM
  • 48
    Great information - 2/17/2018   7:18:37 AM
  • 47
    New ways to plank...Thanx! - 2/12/2018   11:54:27 PM
  • 46
    I love planks! I haven't tried some of these positions. I'm willing to try! I'm 58 yrs old. This could definitely help with increasing strength. - 2/10/2018   8:49:54 PM
  • 45
    Plank - that’s my goal! Any plank! - 1/31/2018   6:21:31 PM
  • 44
    Love to plank, I’ve tried many of these...can’t wait to do the others. Serious CORE work, an honest to goodness game changer. Select a form that you feel comfortable with, build slowly from there...focus on form. You just might amaze yourself. - 1/31/2018   7:54:44 AM
  • 43
    I have held a plank for a minute and seems like it would never pass. - 1/30/2018   6:23:12 PM
    I worked on doing the plank pose and achieved holding it for 5 minutes.
    - 1/30/2018   4:33:09 PM
  • 41
    Had to do bird dogs at WCB years ago - 1/30/2018   4:23:35 PM
  • 40
    LOVE planks of every kind (except reverse ones--haven't gotten the hang of those yet--but i will....) - 1/30/2018   4:22:38 PM
  • 39
    My favorite plank exercise isn't listed. You put your feet on a foam roller, forearms on the ground, and hold it. It is HARD, but it is likely responsible for 85% of the muscle definition I have in my abs now. - 1/30/2018   12:18:11 PM
  • 38
    I do two classes a week where we do many different planks including using the stability ball. Some of these we have never done and I can tell you they would be very challenging. I will save this for sure.... - 1/30/2018   10:21:18 AM
  • 37
    Very challenging - 1/30/2018   9:52:11 AM
  • 36
    Ouch! I am still doing modified planks! - 1/30/2018   9:26:54 AM
  • 35
    This article gave me some great idea for working on my core! I do the plank and push up but I am going to add some of these alternatives. - 1/30/2018   8:03:35 AM
  • 34
    Some good ideas but for those of us with certain conditions such as arthritis and carpel tunnel will need to modify them to prevent further injury. - 1/30/2018   6:47:20 AM
  • 33
    These look challenging. - 1/30/2018   6:44:31 AM
  • 32
    Thanks for sharing - 1/28/2018   9:40:38 PM
  • 31
    Great information. I look forward to a day when I could realistically do them. These are not for beginners or those with different abilities. - 1/26/2018   3:06:47 PM
  • SUNSET09
    These are great SparkFriends and you can do them anywhere! Whoo, hoo and I'm on it! - 1/26/2018   1:40:00 PM
    Thank you for the info - 1/26/2018   11:41:33 AM
  • 28
    great line-up. I've saved this. - 1/25/2018   12:06:28 PM
  • 27
    Many visuals not avsilable. - 7/4/2017   2:50:22 PM
  • 26
    Many of the links don't work - article needs to be re-worked with new links that are active as of Oct 2016. Thanks.

    Up/Down Plank - http://m.youtube.com/watch?v=L4oFJR
    - 11/1/2016   9:50:58 AM
  • MAGGIE33325
    The links still don't work... - 8/25/2016   7:42:16 AM
  • 24
    Links still don't work - 6/20/2016   12:51:31 AM
  • 23
    Where are the exercises? All I saw were pictures of the author posing in skimpy clothes. Waste of time. - 6/5/2016   8:04:21 AM
  • 22
    like others said not all the links work. i will try the reverse with leg lift very interesting - 11/14/2015   11:30:01 PM
  • 21
    yeah, the old links are now dead - it would be great if you could update this list of plank exercises with Spark links. - 7/4/2015   2:46:43 PM
  • 20
    When I went to look at the traditional plank and a couple of other versions of the plank, all I am getting is an add or a website that does not show the exercise. Don't mind the add or the web site, but I what I wanted never showed up. Please fix the links to take us where we are suppose to go. - 4/25/2015   9:29:54 AM
  • 19
    The link I tried (up-down plank) doesn't work correctly--it goes Shape Magazine "Healthy Holiday Boozing Tips—from Your Bartender" - 12/26/2014   6:33:18 PM
    Are my arms and legs supposed to shake? I'm not sure I'm doing it correctly. - 5/20/2014   9:02:51 PM
    Just an FYI--there were a few links that were dead under this article as of 10/26/13: The up-down plank, the star-side plank, the side plank with stability ball (though the one above--side plank on ball, is ok), and plank with knee touch. - 10/26/2013   10:01:41 PM
  • 16
    The Star Side Plank looks awesome! I probably would NOT try the Side Plank w/ a Stability Ball, though, as I'm somewhat of a clutz and that looks like a major accident waiting to happen.

    A note of caution on the Up-Down Plank: make sure your box or step, or whatever you're using, is secure and won't slide around. - 11/6/2011   12:15:21 AM
  • 15
    I don't know about you're neck of the woods, but up here in central Ontario, Canada, "planking" is the new in thing. Kids (including my grandson, age 14) plank on objects like a letter box, statue, handrail, get their photo taken and then paste it on a social network site, like facebook. I kindle this interest and don't tell him it's good exercise! - 11/3/2011   12:11:47 PM
  • 14
    Your arguments for doing the Plank in its various forms are very persuasive - will definitely be giving it a try. Thanks for posting. - 11/3/2011   11:48:39 AM
  • 13
    I am not a fan of planks but I know they're super effective, so I'll be saving this list for future reference.

    There was one where the gal had her feet spread about 2 foot apart. What benefit does spreading the feet produce? - 11/3/2011   11:38:44 AM
  • 12
    i hate doing planks, but i do them anyway:) right now i've been doing the modified plank because it's a part of my physical therapy routine. i plan on trying different variations. - 11/3/2011   7:14:49 AM
  • 11
    I love (and loath!) planks! Just a few months ago I couldn't even do one push up! After working on planks 2-3 times a week for a few months, I surprised myself by being able to do 10 in a row! Planks are great! - 11/2/2011   1:27:17 PM
  • 10
    So where are the beginner ones??? I have tried to do a modified plank, but even that is too much for me right now, and even on my elbows, my stomach and chest are still on the floor. - 11/2/2011   11:44:26 AM
  • 9
    Great article! I've just started really doing planks through my yoga class and they really do give my core a workout! Thanks for the article! - 11/2/2011   9:20:19 AM
  • 8
    Thanks. - 11/2/2011   8:48:23 AM
  • 7
    Thanks for the list. I'd like to add this to my workout at least 2x week. - 11/2/2011   6:04:19 AM
  • 6
    I held a plank for 2 minutes 6 seconds today! I used to be able to only do it 15 seconds when I started! - 11/1/2011   6:32:46 PM
  • 5
    Thank you for sharing this list I love doing yoga & planks are AWESOME to do too. - 11/1/2011   4:55:55 PM
  • 4
    One of my favorite planks is the elbow-to-knee plank with the foam roller that is in the core moves list here on SparkPeople. After about two weeks of challenging myself with that exercise twice a week I always see muscle definition in my abs. - 11/1/2011   4:34:52 PM
  • 3
    I like incorporating planks into my core routine, and this list just gave me some new ideas! - 11/1/2011   4:12:23 PM
    I find the modified plank much harder than the traditional plank. The other options look interesting. - 11/1/2011   3:03:19 PM
  • 1
    what a great list! I love doing the traditional plank in my 10 min yoga routine before bed, now I have some more ideas to switch it up! thanks! - 11/1/2011   2:42:32 PM

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