8 Plank Exercises

There are many different plank exercises that can help strengthen your body. Below we explain 8 of them and the benefits you will have when including them in your workout routine.

1. Standard Plank

The standard plank involves maintaining a push-up position with your forearms on the ground. It engages the core, shoulders, and glutes.

Benefits:

• Strengthens the core muscles.

• Improves posture and stability.

• Enhances overall body strength.

  
  

2. Side Plank

The side plank is performed by lying on one side and lifting the body off the ground, supported by one forearm and the side of the foot.

Benefits:

• Targets the oblique muscles.

• Improves balance and stability.

• Strengthens the shoulders and hips.

  
  

3. Plank with Shoulder Taps

This variation involves alternating tapping each shoulder with the opposite hand while maintaining a plank position.

Benefits:

• Enhances core stability and balance.

• Engages the shoulders and arms.

• Improves coordination.

  
  

4. Plank Jacks

In this dynamic variation, you jump your feet in and out while maintaining a plank position.

Benefits:

• Increases heart rate for cardiovascular benefits.

• Works the core, shoulders, and legs.

• Improves agility and coordination.

  
  

5. Forearm Plank

The forearm plank is similar to the standard plank but performed on the forearms instead of the hands.

Benefits:

• Reduces strain on the wrists.

• Focuses on the core and lower back.

• Enhances endurance in the core muscles.

  
  

6. Plank to Push-Up

This exercise transitions from a plank position to a push-up position and back again.

Benefits:

• Develops upper body strength.

• Enhances core stability.

• Improves functional movement patterns.

  
  

7. Reverse Plank

The reverse plank is performed with your back facing the ground, lifting your body off the ground with arms extended behind you.

Benefits:

• Strengthens the posterior chain, including the back and glutes.

• Improves flexibility in the shoulders and hip flexors.

• Enhances overall core stability.

  
  

8. Plank with Leg Lift

This variation involves lifting one leg off the ground while maintaining the plank position.

Benefits:

• Increases core activation.

• Strengthens the glutes and lower back.

• Improves balance and stability.

Plank exercises are versatile and can be adapted to various fitness levels. Incorporating different types of planks into your workout routine can enhance core strength, stability, and overall fitness.