Plank Variations

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High Plank – Place your wrists under your shoulders and raise your hips off the ground. Keep your hips in line with your shoulders and your core tight. Your whole body should be in a straight line.

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Low Plank – Begin on your forearms with your elbows under your shoulders. Keep your hips in line with your shoulders and your whole body in one line. Keep your core tight.

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Side Plank – Begin in a high plank, then roll onto one side, keeping your hips off the ground and your wrist under your shoulder. Your body should remain in a straight line. To modify, stagger your feet, or drop your bottom knee.

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Side Plank Dip – Begin in a side plank with your shoulder over your wrist. In a controlled manner, dip your hip down then raise back to original position taking care not to raise your hips ABOVE the starting point. Switch side half way through.

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Elevated Side Plank Dips – Start in a side plank on an elevated surface, keeping your wrists under your shoulders (make sure your feet are near the edge of the chair/bench – otherwise your ankles will hurt). Dip your hips toward the ground then return to your beginning position.

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Reverse Plank – Be sure to keep your wrists under your shoulders and your hips up, in line with your shoulders (everything in one line).

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Bird Dog Plank – Get into your high plank. Raise your opposite arm and leg. Switch halfway through.

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Plank Thread Through – Begin in a side plank. Thread your top arm through the hole formed between your body and ground. Return to your side plank and continued in a controlled manner.

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Side plank with leg raise – Get into your side plank and raise your top leg, holding this position. To modify, drop your bottom knee.

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Plank with hip dip – Begin in a low plank. Slowly dip your hip to the left then return to center and dip to the right. Try to tap your hip gently on the ground before returning to center.

 

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Plank with Row – Grab your weights and get into a high plank. Row your weights one side at a time moving your hips as little as possible. For an additional challenge, do a push-up, then row each side before doing another push-up.

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Plank with toe tap – Start in a high plank. Extend your left leg to the side keeping your core flexed and the rest of your body still. Bring your left leg back to center and extend your right leg out to the side.

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Plank with shoulder tap – Begin in a high plank. Balancing on your feet and one arm raise your right arm to tap your left shoulder. Return to high plank then raise your left arm to tap your right shoulder. Continue alternating in a controlled manner.

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Plank with arm raise – Begin in a high plank, wrists under shoulders. Slowly lift your right arm off the mat and straight ahead of you. Replace hand on mat and repeat with your left arm. Continue switching arms in a controlled manner, ensuring your hips are not rocking from side to side.

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Plank with Leg Raise – Begin in a high plank. Slowly lift your right leg and hold that position. Halfway through return your right leg to the ground and raise your left leg, holding that position for the remainder of your plank.

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Plank Knee To Opposite Elbow – Begin in a high plank. Using your lower abs, draw your right knee across your body to your left elbow. Return your leg back to high plank, then draw your left knee to your right elbow. Continue in a controlled manner being sure not to rock your hips.

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Plank Knee To Outside Elbow – Begin in a high plank with your wrists under your shoulder. Draw your right leg to the outside of your right elbow. Return your foot back to center then draw your left knee to your left elbow. Repeat in a controlled manner.

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Feet On Medicine Ball Tap – Get into a high plank with your feet on a medicine ball (or any firm ball such as a basketball). Slowly tap your foot out to the side of the ball and return our foot back onto the ball. Tap your other foot to the side and continue alternating taps in a controlled manner.

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Plank hands on medicine ball (or any ball/unstable surface) – Begin on your knees, placing your hands on the ball with your wrists under your shoulders. Raise your knees off the ground and into a high plank. Keep your core tights.

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Plank Spider Drag – Get into a low plank keeping a weight or kettlbell next to your left elbow. Reach your right arm under your torso and grab the kettlebell/dumbbell. Drag the weight across to your right side. Get back into a low plank and drag the weight across with your left hand. Repeat.

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Plank Jacks – Begin in a high plank. “Jack” your legs out leg you are doing jumping jacks. Return your feet to center ensuring your hips don’t rise into the air. Continue in a jumping jack motion getting that heart rate up.

unnamed-8Up/Down Plank – Begin in a low plank. Using your left hand, pull yourself into a high plank keeping your hips and core stable. Once you are in a high plank return to low plank bringing your hips down with you (don’t let your butt stick up in the air). Be sure to alternate the arm you use to go up into your high plank.

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Elevated Plank With Knee Drives – Begin in an elevated high plank with your wrists under your shoulders. Drive your right knee to the outside of your right elbow. Bring it back to center then drive it between your two arms. Bring it back to center then drive it across to your left elbow. Return to center and using your left leg follow the same sequence.

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Swissball Plank – Place your forearms on a Swissball (or beach ball, etc) and get into a high plank. Hold this position as still as possible.

Swissball Plank & Roll – Begin in a Swissball plank. Very controlled, without moving your hips, slowly roll the Swissball with your forearms. It will not be a very extensive movement. Bring it back to center, and repeat rolling in a very controlled manner.

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Plank Feet On Swissball – Placing your feet on a Swissball (or beach ball/any other ball with some give) and get yourself into a high plank. Hold this position as stable as possible.

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Plank Pike-Up – Using a swissball, or any unstable surface (such as a rocking chair or even paper plates!) place your feet on the ball and bring yourself into a high plank. Slowly roll the ball in toward your chest raising your hips into the air, engaging your lower core. Roll the ball back to your starting position and repeat.

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Feet Rolling Swissball – Begin in a high plank with your feet on a Swissball (or beach ball, etc). Slowly roll the ball forward driving your knees toward your chest. Be sure to engage your lower abs to drive your knees. Return to the starting point and repeat.