These six plank exercise variations sculpt strong core muscles in no time — just add them in rotation a few times a week.
Sculpt a Rock-Solid Core with Plank Exercises
If you've been searching high and low for the secret to getting a flat stomach and six-pack abs — but haven't had any luck — you're not alone. After years of doing a bazillion crunches during every workout, I finally learned that determination only gets you so far when the approach is wrong. Even an entire hour of crunches won't match the body benefits of a 10-minute plank workout.
The plank exercise is one of the best exercises for a strong stomach because it works all the muscles in your core, including the rectus abdominus (the "six-pack muscles" you can see), transverse abdominus (your deepest abs muscles), internal and external obliques (your sides), hips, and back (which, yes, are part of your core, too!).
Why not just focus on the six-pack muscles? Strengthening your entire core is crucial for providing support for your entire body during everyday movements, and can help reduce back pain and improve posture. Plus, plank exercises burn more calories than sit-ups or crunches because they recruit muscles in the legs, arms, and rear too. It’s truly the ultimate total-body exercise!
Switching up the type of plank exercise you're doing can help target all different muscles and keep challenging you (without forcing you to hold a static plank position for minutes at a time).
How it works: Start with the first four plank exercises, holding each one for 30 seconds (if possible, work up to 1-minute holds). Repeat the entire series 3 times total. When you feel comfortable with the first four plank positions, advance to incorporate the final two exercises, holding each one for 30-60 seconds. For a killer core workout, combine all six plank exercises into one routine.
Plank
A. Start in a high plank (aka push-up) position.
B. Bend elbows and rest weight on forearms instead of hands. Body should form a straight line from shoulders to ankles.
C. Brace core as if you were about to be punched in the stomach. (Don't forget to breathe throughout this plank exercise.)
Hold for 30 seconds to 1 minute.
Plank with Leg Lift
A. Get into a plank position on forearms with abs braced.
B. Engage glutes to lift and hold one foot a few inches off the floor, foot flexed. (If you love switching it up, try this 30-Day Plank Challenge, too.)
Do 10 lifts with one leg. Switch sides; repeat.
Side Plank
A. Lie on left side with knees straight.
B. Prop body up on left elbow and forearm, feet stacked.
C. Raise hips until body forms a straight line from ankles to shoulders.
D. Brace abs and breathe deeply for the duration of the plank exercise.
Hold for 30 seconds to 1 minute.
Side Plank with Leg Lift
A. Start in side plank position with left elbow below shoulder, feet stacked.
B. Keep core braced and lift right (top) leg as high as possible while maintaining proper form. Flex foot and point toes slightly down.
C. Lower leg. That's 1 rep.
Do 10 reps. Switch sides; repeat.
Straight-Arm Plank
A. Start in push-up position with hands on the floor beneath shoulders, arms straight.
B. Set feet close together and straighten legs, with weight on toes. Body should form a straight line from ankles to head.
C. Brace abs and squeeze glutes to help keep body rigid. (Here are more tips on high to do a high plank exercise correctly.)
Hold for 30 seconds to 1 minute.
Straight-Arm Plank with Shoulder Touch
A. Start in a high-plank position with hands on the floor beneath shoulders, arms straight.
B. Set feet close together and straighten legs, with weight on your toes.
C. Drop shoulder blades down and back and keep a straight line from head to ankles.
D. Keeping hips still (they'll want to move!), lift right hand and tap left shoulder. Slowly replace right hand and repeat on the left.
Continue alternating for 30 seconds to 1 minute.
