30 Plank Variations That Will Transform Your Core From A Trainer

I’ll admit, I sometimes sigh when an instructor cues up a plank. I know, they will *always* burn. Planks are a classic core move for a reason and offer so many benefits.

“Planks target and strengthen the core muscles, including transverses abdominals (the deepest abs muscles), rectus abdominis and the internal and external obliques, so in simplest forms, a simple plank will fire up all of your core muscles,” says Jade Morning.

But planks are also kind of, well, boring. Holding a plank for 30 to 60 seconds means I have nothing but the floor to distract me from that deep burn quaking up through my whole bod. The burn is a good thing; the boredom is not. The good news, though, is that there are tons of plank variations to spice things up depending on your skill level and core strength.

Meet the experts: Jade Morning, CPT, is a certified personal trainer and Alo Moves instructor. Kaisa Keranen, CPT, is a NASM-certified personal trainer and the founder of KaisaFit.

Plank variations don’t just target the core, either. Many will also strengthen other muscles, like your quads and glutes and can reduce back pain, improve posture and increase balance, she explains. To maximise your gains, Morning suggests incorporating plank variations into your weekly workout routine *at least* three times a week.

“I recommend finishing each workout with core activation, so doing a plank challenge before heading out of the gym would be ideal.”

Once you’ve nailed proper plank form, it’s time to have some fun to the tune of the 30 best plank variations.

1. Down Dog To Knee Drive

How to:

1. Start in a high plank position.
2. Lift hips into a downward dog position.
3. At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.
4. Return to plank, driving right knee to tap right elbow.
5. Continue for 30 seconds.
6. Repeat on the opposite side.

2. Side Plank Crunch

How to:

1. Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.
2. Bring left knee toward left elbow in a crunch, engaging obliques as you do.
3. Return to start and continue for 30 seconds.
4. Repeat on the opposite side.

3. Side Plank Knee Raise

How to:

1. Start in a side plank on right forearm with left arm extended overhead.
2. Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.
3. Reverse the motion to return to start and continue for 30 seconds.
4. Repeat on the opposite side.

4. Side Plank Toe Tap

How to:

1. Start in a side plank on right forearm with your left arm toward ceiling.
2. Slightly lift left foot and swing it forward while bringing left hand to tap toes.
3. Return to start hovering left foot over right and continue for 30 seconds.
4. Repeat on the opposite side.

5. Forearm Plank Saw

How to:

1. Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
2. Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.
3. Then shift forward to bring chest beyond elbows and heels slightly forward.
4. Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)

6. Forearm Plank With Knee Touch

How to:

1. Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
2. Slowly and with control bend and lower right knee to touch mat.
3. Reverse the motion.
4. Repeat with left knee.
5. Continue alternating for 45 seconds.

7. Plank Knee-To-Elbow

Why it rocks: Your obliques work extra hard as you pull your knee to your elbow in this move, which is a staple in many a yoga flow.

How to:

1. Start in high plank position.
2. Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat.
3. With control, reverse movement to return to start.
4. Repeat on the other side. That’s 1 rep.

Modify it: Drop into a tabletop position and complete the movement from there, pulling one knee to the corresponding elbow, says Jones.

8. Bird Dog

How to:

1. Start on all fours with knees under hips and wrists under shoulders.
2. Engage core and lift left arm and right leg off the mat at the same time, keeping hips level and core engaged so back doesn’t arch.
3. Slowly return to start.
4. Repeat on the opposite side. That’s 1 rep. Complete 10 reps.

9. Plank Hip Dips

How to:

1. Start in a forearm plank position with elbows under shoulders and knees, hips and torso in a straight line.
2. Drop right hip toward the floor, then return to centre.
3. Immediately drop the left hip toward the floor.
4. Continue alternating for 45 seconds.

10. Plank Shoulder Tap And Jack

How to:

1. Start in a high plank position with knees, hips and shoulders all in a straight line.
2. Simultaneously tap right hand to left shoulder and jump feet out wide.
3. Simultaneously jump feet together and replace hand on the mat.
4. Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.

READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

11. Side Plank Thread The Needle

How to:

1. Start on left side with left forearm on mat and knees bent.
2. Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.
3. Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.
4. Reverse the movement to return to start.
5. Continue repeating for 30 seconds, then switch sides and repeat.

12. Forearm Plank Knee Tap

How to:

1. Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.
2. Without moving hips, slowly bend and lower both knees to the ground with control.
3. Gently tap the mat and straighten legs back out.
4. Continue repeating for 45 seconds.

13. Plank Jumps

How to:

1. Start in a high plank position with knees, hips and shoulders all in a straight line.
2. Bend knees and jump both feet in toward arms.
3. Jump both feet back and extend legs to high plank position.
4. Continue repeating for 45 seconds.

14. Plank Up Downs

How to:

1. Start in a high plank with back flat and shoulders over wrists.
2. Lower right forearm to the mat.
3. Lower left forearm to the mat and pause in the forearm plank position.
4. Place right hand on the mat and press to straighten right elbow.
5. Place left hand on the mat and press to straight left elbow into high plank.
6. Continue repeating for 30 seconds.

15. Side Plank Hip Dips

How to:

1. Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)
2. Use obliques to lower hips toward the mat with control.
3. Reverse the movement to return to start
4. Continue repeating for 30 seconds, then repeat on the opposite side.

16. Single-Leg Knee Drive to Kick Out

How to:

1. Start in high plank position with shoulders over wrists and body in a straight line.
2. Drive right knee to tap right elbow.
3. Straighten right leg back and up without moving hips.
4. Lower right foot to return to start.
5. Continue for 30 seconds, then repeat on the opposite side.

17. Quad Hold Knee Taps

How to:

1. Start on all fours, in tabletop position.
2. Lift knees to hover two inches off the ground.
3. Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.
4. Return right hand and left foot to floor.
5. Then, lift left hand and right foot and tap right knee.
6. Replace left hand and right foot on the amt.
7. Continue alternating for 45 seconds.

18. Bear Plank Shoulder Tap

How to:

1. Start on all fours, in tabletop position.
2. Lift knees to hover two inches off the ground.
3. Squeezing core and keeping back flat, lift right hand and tap left shoulder.
4. Replace right hand on the floor.
5. Repeat with opposite side.
6. Continue alternating for 45 seconds.

19. Side To Side Plank Hops

How to:

1. Start in a high plank position.
2. Jump both feet toward left elbow, then return to the center.
3. Repeat on the opposite side.
4. Continue alternating for 45 seconds.

20. Sprawl

How to:

1. Start in a high plank position.
2. Jump feet in toward hands, planting them behind or just outside arms.
3. As soon as feet come in, lift chest into a low squat position.
4. Raise arms next to ears.
5. Place palms down on the ground and jump back to start.
6. Continue for 45 seconds.

READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

21. Forearm Plank

How to:

1. Start on forearms and knees with elbows under shoulders and palms pressing into the mat.
2. Extend legs straight and lift hips so body forms a straight line.
3. Hold the position for 45 seconds.

22. Scapular Pushup

How to:

1. Start in a high plank position, with shoulders stacked directly over hands.
2. Engage core and glutes, inhale and squeeze shoulder blades (scapulae) down and together in your upper back.
3. Exhale and separate scapulae again, with back moving upward to the starting position.
4. Repeat for 45 seconds.

23. Modified Side Plank

How to:

1. Lie on right side with legs bent at 90 degrees, right elbow directly under shoulder and left-hand palm down.
2. Lift hips off the mat, keeping right knee and right forearm and elbow in contact with the ground.
3. Hold the position for 30 seconds.
4. Repeat on the opposite side.

24. Side Plank

How to:

1. Lie on right side with legs bent, right elbow directly under shoulder and left-hand palm down.
2. Lift hips off the mat, extending legs to form a straight line from head to heels.
3. Hold the position for 30 seconds.
4. Repeat on the opposite side.

25. Renegade Row

How to:

1. Start in a high plank position holding a pair of dumbbells with hands under shoulders and feet wider than shoulder-width apart.
2. Drive left arm into the floor, stiffen entire body and row the right hand up and to the side of rib cage—elbow should be pointed up and back.
3. Pause for a second, then keep body stable as you slowly lower back to the starting position.
4. Repeat on the opposite side and continue alternating for 45 seconds.

26. Plank Jacks

How to:

1. Start in a forearm plank position with elbows under shoulders and palms pressing into the mat.
2. Engage core and jump both feet out wide to each side.
3. Quickly jump both feet back in together to the starting position.
4. Continue jumping in and out for 45 seconds.

27. Plank Punches

How to:

1. Start in high plank position with shoulders over wrists and body in a straight line, back flat.
2. Lift left hand and punch forward with force, while keeping back and hips stable.
3. Replace hand on mat.
4. Lift right hand and punch forward with force, while keeping back and hips stable.
5. Continue alternating for 45 seconds.

28. Reverse Plank

How to:

1. Start by sitting on the ground and prop yourself up on hands (hardest) or forearms (easier).
2. Keep elbows in line with shoulders and fingers facing toward feet. Extend legs out in front of you (harder) or bend knees (easier). Raise hips so your body forms a straight line from ankles to chest and hold for 5 to 30 seconds.

29. Plank Jacks

How to:

1. Start in a high plank position with wrists under shoulders and palms pressing into the mat.
2. Engage core and jump both feet out wide to each side.
3. Quickly jump both feet back in together to the starting position.
4. Continue jumping in and out for 45 seconds.

30. Classic Plank

How to:

1. Start on the floor on your hands and knees.
2. Place your hands directly under your shoulders.
3. Step your feet back, one at a time. (For more stability, bring your feet wider than hip-distance apart and bring them closer for more of a challenge.)
4. Maintain a straight line from the top of your head through your heels, gaze down just above your fingertips.
5. Now, tighten your abs, quads, glutes and hold. Think about digging through your heels, squeezing your quads and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.)

This article by Andi Breitowich & Ashley Mateo was originally published on Women’s Health US.