8 Plank Variations Alternatives

Looking to switch up your plank routine? Try these 8 plank variations alternatives for a challenging core workout. If you’re tired of the same old plank exercises, these variations will provide a fresh and effective way to strengthen your core muscles and improve your overall fitness.

Key Takeaways:

• The knee plank and straight-arm knee plank are beginner-friendly variations that target your core muscles.
• The forearm plank is an advanced option that engages your core muscles for a deeper workout.
• The straight-arm plank adds an extra challenge by transitioning between forearm and full plank positions.
• The side plank targets your obliques and improves stability and balance.
• The walking plank is a dynamic exercise that challenges your core, upper body, and lower body strength.

Knee Plank and Straight-Arm Knee Plank: Beginner-Friendly Variations for Core Workout

If you’re new to plank exercises, the knee plank and straight-arm knee plank variations are a great place to start. These beginner-friendly alternatives provide an effective core workout and help you build the foundation for more advanced plank variations.

The knee plank is performed by supporting your body weight on your knees and forearms, while the straight-arm knee plank is executed by maintaining a straight line from your head to your knees, supporting yourself on your hands and knees. Both variations engage your core muscles and help improve stability and strength.

According to fitness experts, the knee plank and straight-arm knee plank variations are particularly helpful for individuals with limited upper body strength or those recovering from injuries. These variations allow you to work on your core while minimizing stress on your wrists and shoulders. As you become more comfortable and develop strength, you can gradually progress to more challenging plank variations.

Proper Form: Knee Plank and Straight-Arm Knee Plank

Exercise	Instructions
Knee Plank	Start by kneeling on the floor, with your knees directly under your hips and your hands positioned directly under your shoulders. Lower yourself onto your forearms, keeping your elbows stacked beneath your shoulders. Engage your core by drawing your belly button towards your spine and maintain a straight line from your head to your knees. Hold the position for the desired duration, aiming to gradually increase your time as you become stronger.
Straight-Arm Knee Plank	Begin in a tabletop position with your hands directly under your shoulders and your knees under your hips. Extend your legs behind you, resting on the balls of your feet. Engage your core by drawing your belly button towards your spine and maintain a straight line from your head to your knees. Hold the position for the desired duration, focusing on maintaining proper form and breathing steadily.

Remember to listen to your body and start with a duration that is comfortable for you. With regular practice, the knee plank and straight-arm knee plank variations will contribute to your core strength and overall fitness, allowing you to progress to more challenging exercises in the future.

Forearm Plank

Take your plank routine up a notch with the forearm plank, an advanced variation that targets your core muscles. This exercise requires you to support your body weight on your forearms, engaging your core muscles for a deeper workout. To perform the forearm plank:

1. Start by lying face down on the floor.
2. Place your forearms flat on the ground, with your elbows directly under your shoulders.
3. Lift your body off the ground, keeping your forearms and toes on the floor.
4. Maintain a straight line from your head to your heels, engaging your core and glutes.
5. Hold this position for the desired amount of time.

The forearm plank is a great way to challenge your core muscles and improve overall strength and stability. By targeting your deep abdominal muscles, it helps to build a strong foundation for other exercises and everyday activities. It also engages your glutes and shoulders, making it a well-rounded exercise for your entire body.

Benefits of Forearm Plank

The forearm plank offers several benefits beyond core strength. Here are some of the key advantages:

• Improves posture and spinal alignment
• Enhances overall stability and balance
• Builds strength in the shoulders, arms, and back
• Increases endurance and overall fitness level

Adding forearm planks to your workout routine can help you progress in your fitness journey and achieve your goals. Remember to start with proper form and gradually increase the duration of your planks as your strength improves.

Exercise	Targeted Muscles
Forearm Plank	Core, glutes, shoulders
Side Plank	Obliques, hips, shoulders
Walking Plank	Core, upper body, lower body
Plank with Shoulder Taps	Core, shoulders, arms

Straight-Arm Plank

Looking for a plank variation that pushes your limits? Try the straight-arm plank, which challenges your core with a transition between forearm and full plank positions. This variation adds an extra challenge to your plank workout, targeting your core muscles in a different way and helping you build strength and stability.

Start by getting into a plank position with your palms flat on the floor and your arms fully extended. Make sure your wrists are directly under your shoulders and your body forms a straight line from head to heels. Engage your core and hold this position for as long as you can maintain proper form.

To take it up a notch, transition between forearm and full plank positions. Begin in the full plank position with your palms on the floor. Lower one forearm down to the floor and place your elbow directly under your shoulder. Then, push back up to the full plank position one arm at a time. This movement challenges your core stability and adds an extra challenge to your workout.

Remember to breathe throughout the exercise and listen to your body. Start with shorter intervals and gradually increase the duration as you build strength. Incorporating the straight-arm plank into your routine will help you take your core workout to the next level.

Straight-Arm Plank:
Target muscles:	Core muscles
Benefits:	Strengthens and stabilizes the core
Difficulty level:	Intermediate to advanced
Variations:	Transition between forearm and full plank positions

Side Plank

Strengthen your obliques and improve your balance with the side plank, a variation that targets the muscles on the sides of your core. This exercise is a great way to challenge yourself and take your core workout to the next level. To perform a side plank, follow these steps:

1. Start by lying on your side with your legs extended and feet stacked on top of each other.
2. Place your elbow directly below your shoulder and lift your hips off the ground, keeping your body in a straight line.
3. Engage your core muscles and hold the position for a designated amount of time.
4. Repeat the exercise on the other side.

The side plank not only works your obliques but also improves stability and balance. It can be modified to increase or decrease the difficulty level by adjusting the duration of the hold or adding variations like lifting the top leg or reaching the top arm towards the ceiling.

Benefits of the Side Plank:

• Targets the oblique muscles, helping to strengthen and define the sides of your core.
• Improves stability and balance, which is crucial for overall functional fitness.
• Engages the muscles in your shoulders, hips, and legs, providing a full-body workout.
• Can be done anywhere, as it doesn’t require any equipment.

By incorporating the side plank into your core routine, you can enhance your overall core strength and stability. Remember to always maintain proper form and listen to your body to prevent any injuries. As with any exercise, it’s important to consult with a healthcare professional before starting a new fitness routine.

Walking Plank

Want to add a dynamic element to your plank routine? Try the walking plank, a variation that engages your core, upper body, and lower body muscles. This exercise is perfect for full body workouts, providing stability and coordination challenges. To perform the walking plank:

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Engage your core muscles and lift one hand off the floor, bringing it forward.
3. As soon as you place that hand back on the floor, lift the other hand and bring it forward.
4. Continue alternating hands, walking forward with controlled movements.

The walking plank engages not only your core muscles but also your upper body and lower body, making it a well-rounded exercise. It challenges your stability and coordination, forcing your muscles to work together to maintain proper form. Additionally, incorporating the walking plank into your routine can provide variety and keep your workouts exciting.

Benefits of Walking Plank	Tips for Proper Form
Engages core, upper body, and lower body muscles Improves stability and coordination Enhances full body workouts	Maintain a straight line from head to heels Engage core muscles throughout the exercise Move slowly and with control

When incorporating the walking plank into your routine, start with shorter distances and gradually increase the length of each movement. Focus on maintaining proper form and engaging your core muscles throughout the exercise. By challenging your stability, coordination, and core strength, the walking plank can take your plank routine to the next level.

Plank with Shoulder Taps

Challenge your core stability and upper body strength with the plank with shoulder taps, an exercise that combines the benefits of planks with a shoulder workout. This variation is a great way to engage multiple muscle groups while adding an extra level of difficulty to your plank routine.

To perform the plank with shoulder taps, start in a traditional plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your core engaged and avoid sagging or lifting your hips. From this position, lift one hand off the ground and tap the opposite shoulder, then return it to the starting position. Alternate sides and continue tapping your shoulders while maintaining a stable plank position.

This exercise targets your core stability by forcing you to engage your abdominal muscles, obliques, and lower back. The added element of shoulder taps engages your upper body, particularly your shoulders and arms. By incorporating this exercise into your routine, you can improve your overall core strength and upper body stability.

Benefits of Plank with Shoulder Taps
Challenges core stability
Engages upper body strength
Targets abdominal muscles, obliques, and lower back

When performing the plank with shoulder taps, focus on maintaining proper form and control throughout the exercise. Avoid rushing through the shoulder taps and prioritize quality over quantity. Increase the intensity of the exercise by taking shorter rests between sets or by incorporating variations such as alternating shoulder taps or adding a leg lift.

Incorporating the plank with shoulder taps into your core routine is an effective way to challenge your muscles and enhance your overall strength. Remember to listen to your body and start with modifications if needed, gradually increasing the difficulty as you become more comfortable. Combine this exercise with other plank variations and alternative core exercises to create a well-rounded core workout that targets all areas of your midsection.

Reverse Plank

Engage your core muscles and target your glutes with the reverse plank, a variation that provides a unique challenge to your plank routine. To perform the reverse plank, start by sitting on the ground with your legs extended in front of you. Place your hands on the ground just behind your hips, fingers pointing towards your feet. Press into your hands and lift your hips off the ground, creating a straight line from your head to your heels. Keep your core tight and your glutes engaged throughout the exercise.

The reverse plank primarily targets your core muscles, including your abs and lower back, but it also works your glutes and improves overall stability. This variation helps to strengthen your core from a different angle, adding variety to your core workout routine.

When performing the reverse plank, it’s important to maintain proper form and alignment. Keep your shoulders down and away from your ears, and avoid letting your lower back sag or your hips drop. If you’re new to this exercise, start with a modified version by bending your knees and keeping your feet on the ground for added stability. As you become more comfortable and stronger, you can progress to the full reverse plank with legs extended.

Remember to listen to your body and only push yourself as far as you can comfortably go. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional. Incorporate the reverse plank into your core workout routine, along with other plank variations and alternative core exercises, to build a strong and stable core.

Benefits of Reverse Plank
Targets core muscles
Engages glutes
Improves stability

Alternative Core Exercises

Looking to mix up your core workout? Try these alternative exercises that specifically target your core muscles. Incorporating a variety of exercises into your routine can help you strengthen your core from different angles and challenge your muscles in new ways. Whether you’re a beginner or advanced, there’s an exercise here for you.

The Dead Bug

The Dead Bug is a great exercise for targeting your core muscles, including your abs and lower back. To perform this exercise, lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor, keeping your core engaged and your lower back pressed into the ground. Return to the starting position and repeat on the other side. This exercise helps improve core stability and coordination.

The Bird Dog

The Bird Dog exercise is another excellent option for strengthening your core. Start on all fours with your hands directly under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back, keeping your hips level and your core engaged. Hold for a few seconds, then return to the starting position and switch sides. This exercise targets your abs, lower back, and glutes, helping to improve balance and stability.

Crunches, Reverse Crunches, and Decline Sit-ups

Crunches, reverse crunches, and decline sit-ups are classic core exercises that effectively target your abs. To perform crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, engage your core, and lift your upper back off the ground, curling towards your knees. For reverse crunches, start in the same position but lift your legs towards your chest while keeping your lower back pressed into the ground. Decline sit-ups can be done on a decline bench or with a stability ball, adding an extra challenge to the exercise. These exercises help strengthen your rectus abdominis and obliques.

Incorporating these alternative core exercises into your routine can help you achieve a stronger and more stable core. Remember to always use proper form and consult with a fitness professional if you have any concerns or limitations. Keep challenging yourself and enjoy the benefits of a strong and functional core.

Conclusion

By adding plank variations alternatives and alternative core exercises to your routine, you can strengthen your core and improve your overall fitness and strength. If you’re looking for alternatives to the traditional plank exercise, there are several options to consider.

The knee plank and straight-arm knee plank are beginner-friendly variations that provide a great core workout. These exercises are perfect for those who are new to planks or looking for a less intense option. By focusing on your core muscles, these variations help you build strength and stability.

For a more advanced option, try the forearm plank. This exercise requires you to support your body weight on your forearms, engaging your core muscles for a deeper workout. The straight-arm plank adds an extra challenge by transitioning between forearm and full plank positions, targeting your core muscles in a different way.

Other variations to consider include the side plank, walking plank, plank with shoulder taps, and the reverse plank. Each of these exercises targets different aspects of your core and provides a challenging workout. Additionally, there are alternative exercises that specifically target your core muscles, such as the dead bug, bird dog, crunches, reverse crunches, decline sit-ups, ab roll-outs, leg raises, and cable wood-chops. Incorporating these exercises into your routine can further strengthen your core.

By incorporating plank variations alternatives and alternative core exercises into your fitness routine, you can enhance your core strength, improve your overall fitness, and achieve your fitness goals.

Source Links

• https://www.healthline.com/health/14-plank-variations-your-core-will-thank-you-for-later
• https://liftvault.com/exercises/plank-alternatives/
• https://www.menshealth.com/fitness/a26907827/plank-exercise-variations/