15 Plank Variations You Haven’t Tried But Need To Asap

1. Side Plank with Leg Lift

One of the most challenging plank variations you need to try ASAP is the Side Plank with Leg Lift. This exercise not only targets your core muscles but also engages your glutes, hips, and obliques, making it a great full-body workout. To perform this variation, start by lying on your side with your elbow directly beneath your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your heels. Then, slowly raise your top leg as high as you can without compromising your form. Hold for a few seconds before lowering your leg back down. Repeat on both sides for an effective workout.

2. Plank Jacks

Plank jacks are a fantastic variation of the traditional plank exercise that can really take your core workout to the next level. This challenging move not only targets your abs, but also engages your arms, shoulders, and legs, making it a full-body workout. If you're looking to improve your overall fitness and add some variety to your workout routine, plank jacks are definitely worth trying ASAP.

To perform plank jacks, start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. From this position, jump your feet out wide and then back together, just like you would in a jumping jack exercise. Keep your core engaged and your hips stable throughout the movement. Aim to perform 3 sets of 10-15 reps, or as many as you can with good form.

Plank jacks are not only a great way to challenge your core, but they also offer a range of benefits for your overall fitness. According to the World Health Organization, regular physical activity, including core-strengthening exercises like plank jacks, can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. In addition, a strong core can improve your posture, balance, and stability, which are essential for maintaining overall health and preventing injury.

Research from the National Institute of Health has also shown that plank exercises, including plank jacks, can significantly improve core strength and stability. This is important not only for aesthetic reasons, but also for functional fitness and daily activities. A strong core can help prevent lower back pain, improve athletic performance, and enhance overall physical function.

Adding plank jacks to your workout routine can also help you burn more calories and boost your metabolism. According to the World Health Organization, high-intensity interval training (HIIT) exercises like plank jacks can increase calorie expenditure and improve cardiovascular fitness. By incorporating plank jacks into your workouts, you can maximize the benefits of your core training while also getting a great cardio workout.

Overall, plank jacks are a challenging and effective exercise that can help you take your core workout to the next level and improve your overall fitness. Whether you're looking to strengthen your abs, tone your arms and legs, or enhance your cardiovascular fitness, plank jacks are a versatile and dynamic exercise that can help you achieve your fitness goals. So, if you haven't tried plank jacks yet, it's time to add them to your workout routine ASAP!

3. Spiderman Plank

Are you tired of the same old plank routine? Looking to spice up your core workout and take it to the next level? Look no further! In this article, we'll explore 15 new and challenging plank variations that you probably haven't tried but definitely need to ASAP. One of these variations is the Spiderman Plank.

The Spiderman Plank is a dynamic exercise that not only targets your core but also engages your obliques, shoulders, and hip flexors. It's a great way to add some variety to your plank routine and challenge your entire body.

To perform the Spiderman Plank, start in a traditional plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Then, as you lower into the plank, bring your right knee towards your right elbow, engaging your obliques and hip flexors. Return to the starting position and repeat on the left side. Alternate sides for a set number of reps or time.

Research has shown that incorporating dynamic movements like the Spiderman Plank into your core workout can help improve overall fitness and athletic performance. According to a study published by the National Institute of Health, dynamic plank variations can increase core muscle activation and stability, leading to better overall strength and endurance.

So, if you're looking to take your core workout to the next level and improve your overall fitness, give the Spiderman Plank a try. It's a fun and challenging variation that will help you build a strong and stable core while also engaging other muscle groups.

Ready to give it a shot? Check out this video demonstration from a certified fitness instructor to ensure you're performing the Spiderman Plank with proper form.

4. Plank with Knee to Elbow

One of the most effective and challenging plank variations you need to incorporate into your workout routine is the Plank with Knee to Elbow. This exercise not only targets your core muscles but also engages your obliques, shoulders, and hip flexors, making it a full-body workout. By bringing your knee to your elbow, you are adding a dynamic movement to the traditional plank, which increases the intensity and difficulty of the exercise.

To perform the Plank with Knee to Elbow, start in a traditional plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and keep your hips level as you bring your right knee towards your right elbow, then return to the starting plank position. Repeat the movement on the left side, and continue alternating for the desired number of reps or time.

This variation not only challenges your core stability but also improves your overall strength and endurance. According to the National Institute of Health, plank exercises are beneficial for reducing low back pain and improving posture. By adding the knee to elbow movement, you are also targeting the oblique muscles, which play a crucial role in trunk rotation and stability.

Adding the Plank with Knee to Elbow to your workout routine can help you achieve a stronger and more defined core, as well as improve your overall fitness level. Research from the World Health Organization shows that engaging in regular physical activity, such as plank variations, can reduce the risk of chronic diseases and improve mental well-being.

So, if you're looking to take your core workout to the next level and challenge yourself with new and effective exercises, the Plank with Knee to Elbow is a must-try. Incorporate this variation into your routine and experience the benefits of a stronger core and improved overall fitness.

5. Reverse Plank

One plank variation that often gets overlooked is the reverse plank. This challenging exercise targets not only your core but also your glutes, hamstrings, and shoulders. It's a great way to switch up your routine and add a new challenge to your workout.

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. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and hold this position for 30-60 seconds, or as long as you can maintain good form.

The reverse plank is a fantastic exercise for improving overall fitness. It helps to strengthen the muscles in your back, glutes, and hamstrings, which can improve posture and reduce the risk of injury. Additionally, it activates the shoulders and arms, contributing to upper body strength and stability.

According to the World Health Organization, regular physical activity, including exercises like the reverse plank, can help to prevent and manage a wide range of health conditions, including heart disease, diabetes, and obesity. By incorporating this challenging variation into your routine, you can work towards improving your overall health and well-being.

Research from the National Institute of Health has also shown that strengthening exercises like the reverse plank can have a positive impact on mental health. Physical activity has been linked to reduced symptoms of depression and anxiety, as well as improved cognitive function. Adding the reverse plank to your workout regimen can contribute to both physical and mental well-being.

So, if you're looking to take your core workout to the next level and improve your overall fitness, be sure to give the reverse plank a try. It's a challenging variation that offers a wide range of benefits for your body and mind.

6. Plank with Shoulder Tap

One of the most effective and challenging plank variations is the plank with shoulder tap. This exercise not only targets your core muscles but also engages your shoulders, arms, and back, making it a full-body workout. To perform the plank with shoulder tap, start in a traditional plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes to maintain stability. Once you are in the plank position, lift one hand and tap the opposite shoulder, then return it to the floor. Repeat the movement with the other hand. This exercise requires coordination, balance, and strength, making it an excellent addition to your core workout routine.

7. Plank with Dumbbell Row

One of the most effective and challenging plank variations you need to try ASAP is the Plank with Dumbbell Row. This exercise not only targets your core muscles but also engages your back, shoulders, and arms, making it a full-body workout.

To perform the Plank with Dumbbell Row, start in a high plank position with a dumbbell in each hand. Keep your body in a straight line from head to heels, engage your core, and avoid any rotation in your hips. Begin by lifting one dumbbell towards your chest, keeping your elbow close to your body. Lower the dumbbell back to the ground and repeat on the other side. Aim for 10-12 reps on each arm.

This variation adds an extra challenge to the traditional plank by incorporating a rowing motion, which not only strengthens your core but also improves your posture and stability. According to the World Health Organization, incorporating strength training exercises like the Plank with Dumbbell Row into your workout routine can help reduce the risk of injury and improve overall physical health.

Research from the National Institute of Health has shown that compound exercises, such as the Plank with Dumbbell Row, can lead to greater improvements in muscle strength and endurance compared to isolated exercises. This means that incorporating this variation into your plank routine can help you achieve better overall fitness results.

By adding the Plank with Dumbbell Row to your workout regimen, you can not only strengthen your core but also improve your upper body strength and stability. This variation challenges multiple muscle groups simultaneously, making it a time-efficient and effective exercise for overall fitness.

8. Forearm Plank with Hip Dips

One of the most effective and challenging plank variations you need to try ASAP is the Forearm Plank with Hip Dips. This variation not only targets your core muscles but also engages your obliques, making it a great addition to your core workout routine.

To perform the Forearm Plank with Hip Dips, start by getting into a forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Then, while maintaining a strong plank position, slowly rotate your hips to one side, dipping them towards the floor, and then return to the center before repeating on the other side.

This dynamic movement not only challenges your core stability but also works your oblique muscles, which are essential for overall core strength and stability. By incorporating hip dips into your forearm plank, you can effectively target and strengthen the muscles that support your spine and improve your posture.

According to the National Institute of Health, plank exercises are an excellent way to improve core strength, which is important for overall fitness and reducing the risk of injury. By adding variations like the Forearm Plank with Hip Dips to your routine, you can take your core workout to the next level and see significant improvements in your overall fitness.

Research has shown that incorporating challenging plank variations into your workout routine can lead to better results in terms of core strength and stability. In a study published in the Journal of Strength and Conditioning Research, participants who performed plank variations saw significant improvements in their core endurance and strength compared to those who only did traditional planks.

So, if you're looking to step up your core workout and improve your overall fitness, the Forearm Plank with Hip Dips is a must-try variation. Not only does it engage your core and oblique muscles, but it also helps enhance your overall stability and posture, leading to a stronger and more resilient body.

9. Plank with Leg Raise

One of the most effective plank variations that you may not have tried yet is the Plank with Leg Raise. This challenging exercise not only targets your core muscles but also engages your glutes, hamstrings, and lower back, making it a full-body workout. To perform the Plank with Leg Raise, start in a traditional plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Then, lift one leg off the ground, keeping it straight and in line with your body. Hold for a few seconds before lowering the leg back down and repeating on the other side. This exercise adds an extra level of difficulty to the standard plank, helping to improve your overall fitness and strength.

10. Plank with Reach Through

One of the most effective and challenging plank variations you need to try ASAP is the Plank with Reach Through. This variation not only targets your core muscles but also engages your shoulders, back, and arms, making it a full-body workout. As part of the 15 new and challenging plank variations to take your core workout to the next level, the Plank with Reach Through offers a unique twist on the traditional plank exercise.

To perform the Plank with Reach Through, start in a traditional plank position with your hands directly under your shoulders and your body in a straight line from head to heels. From this position, lift one arm off the ground and reach it under your body, rotating your torso slightly as you do so. Return to the starting position and repeat on the other side. This movement challenges your stability and requires coordination, making it an excellent addition to your core workout routine.

According to the National Institute of Health, plank exercises are a highly effective way to improve core strength and stability. Research has shown that engaging in plank variations like the Plank with Reach Through can lead to better posture, reduced risk of back pain, and improved overall fitness. By incorporating this challenging variation into your workout routine, you can take your core workout to the next level and experience the benefits of a stronger, more stable core.

Adding the Plank with Reach Through to your workout routine can also help increase your overall strength and endurance. As you engage multiple muscle groups simultaneously, you'll improve your muscular endurance and build a stronger, more resilient body. This variation is particularly beneficial for athletes looking to enhance their performance in sports that require core strength and stability.

When performing the Plank with Reach Through, it's essential to maintain proper form and technique to maximize its effectiveness and minimize the risk of injury. Focus on keeping your body in a straight line and avoid letting your hips sag or lift too high. Engage your core muscles throughout the movement and breathe steadily to support your stability.

As with any new exercise, it's important to start slowly and gradually increase the intensity as you build strength and confidence. Begin by incorporating the Plank with Reach Through into your workout routine for 30 seconds to 1 minute intervals and gradually progress to longer durations as you become more comfortable with the movement.

In conclusion, the Plank with Reach Through is a challenging and effective variation that can take your core workout to the next level. By engaging multiple muscle groups and promoting core strength and stability, this variation offers numerous benefits for overall fitness and physical performance. Incorporate the Plank with Reach Through into your routine and experience the difference it can make in your strength, endurance, and overall well-being.