Switch Up Your Boring Plank With These 6 Ab-Smashing Variations

Dr. Rachel Tavel, PT, DPT, CSCS

March 22, 2019 4:12 PM

By now, most people know that planks are good for you.

Plank Variations for a Stronger Core

The one simple position can help you tone and strengthen your abdominal, shoulder, arm, and hip muscles. The name plank itself comes from the idea of a plank of wood or wooden board-a hard, solid structure that has no moving parts and can support a heavy load when positioned properly. Our bodies can take on forces from all different directions, and they also need to be able to move, but also stabilize when hit with unexpected force.

What is a Plank, Exactly?

To get technical, the is an exercise in which a person performs a static hold of a prone neutral spine position while supporting themselves using the upper and lower extremities. Traditionally, the forearms or hands and toes are the contact points with the floor, and the body hovers above the ground in this position without letting your guts hang out and spine arch.

Begin in the standard plank position on your forearms. Once stable, slowly walk your arms out away from your body. Hold in each position for at least 10 seconds, then bring your arms back under you and rest. Repeat this exercise several times without letting your hips drop to either side and without letting your low back arch. Feel the burn.

Dr. Rachel Tavel, PT, DPT, CSCS