Plank Variations

Planks are excellent exercises, not just for your core, but for your whole body. They isometrically engage all of the major muscles in your body giving them a good workout and when done consistently, can really tone these muscles. Your core is responsible for holding your body up. The muscles that make up your core stabilize the whole trunk of your body allowing you to move twist, bend and stand up straight. Having a strong core helps with your balance, preventing falls and improves posture. Planks are one of the best core exercises that you can do and they can be modified for all athletic abilities.

Regular High Plank

A high plank refers to the position of your body. Many people will do a plank while resting on their forearms. A high plank is when your arms are fully extended and you are resting on your hands. It is important to keep a straight line between your head, shoulders, hips, knees and ankles. Avoid allowing your hips to sag or lift up to compensate. A good modification is to lower down to your knees and elbows but make sure you are keeping your body in a straight line. Hold for as long as you can.

Plank Position Shoulder Taps

Start in a high plank position. Try to keep your hip square with the ground. This will be difficult to do. While trying to keep the rest of your body frozen in place by engaging the core, lift one hand and tap the opposite shoulder. Lower the hand back down and repeat with the other side. Do this at least 10 times each side. To modify this exercise, lower your knees to the ground and make sure you maintain the straight line in your body.

Sideways Plank Walks

Trying to keep a good high plank position, step out a leg and then catch up with the hands. Move side to side in that pattern and try your best to engage the core too keep your hips from sagging down or lifting up. Walk sideways in both directions.

Plank Jacks

In a high plank position, engage the core to keep your body in a nice straight line from the head to shoulders, to hips, knees and ankles. Move the legs in a jumping jack motion while maintaining your body form.

Spiderman Planks

In a high plank position, engage the core to keep your body in a nice straight line from the head to shoulders, to hips, knees and ankles. Keeping this position, lift one leg and crunch it up towards the same elbow. Return to the start position and repeat on the other side. To modify, you can lower your body down to your knees.

Ball Planks

Start in a high plank position but with your hands on a ball. Engage the core to keep your body in a nice straight line from the head to shoulders, to hips, knees and ankles. It will be a bit difficult to keep this straight position with the instability of the ball. To modify, you can lower your body down to your knees.

Side Planks

Start lying on your side. Stack your feet on top of each other and push your body up resting on your extended arm. Keep a straight line from your head to shoulders, hips, knees and ankles. Avoid allowing your hips to sink down or push up to compensate. Make sure your shoulders are stacked directly over one another and not falling forward or backward. You can modify by resting on either your elbow, knee or both at the same time. Complete this on both sides for as long as you can hold it without breaking form.

Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP