5 Dynamic Plank Variations for Strengthening and Sculpting Your Core

If you’re fed up with your belly fat or are looking to tighten your core, planks are an effective exercise to add to your routine. The best part about it is that it has several variations, which does not make your fitness regime monotonous and helps you stay consistent. Adding to the benefits, it also helps improve your posture, boosts flexibility, and also enhances your coordination. So let’s not wait any further and jump into the many types of planks that can help you achieve chiselled abs. 

Forearm Plank

To perform a forearm plank:

1. Begin by kneeling on the floor and positioning your forearms on the ground, ensuring that your elbows are aligned directly under your shoulders.
2. Straighten your legs behind you, creating a straight line from your head to your heels.
3. Engage your core muscles and maintain the position, focusing on keeping your body in a straight alignment.
4. To exit the plank position, gradually lower your knees to the floor and relax. As you become more comfortable, gradually extend the duration of the exercise.

Side Plank

To perform a side plank:

1. Start by lying on your side with your legs extended, and place your elbow directly beneath your shoulder.
2. Raise your hips off the ground to form a straight line from your head to your feet.
3. Stack your feet on top of each other and find balance, with one foot positioned in front of the other.
4. Maintain the side plank position, engaging your core muscles and keeping your body aligned, for as long as possible.

Plank Walk

To perform plank walks:

1. Begin in a plank position with your forearms on the ground and elbows directly beneath your shoulders.
2. Engage your core and lift your right hand off the ground, placing it where your right elbow was. Repeat with your left hand.
3. Reverse the movement by bending your right elbow and placing your forearm on the ground, followed by your left forearm.
4. Keep moving in this pattern while ensuring your body remains in a straight line throughout the exercise.

Plank Jack

Here’s how to perform plank jacks:

1. Start in a plank position with your forearms on the ground and elbows directly under your shoulders.
2. Jump both feet out to the sides simultaneously, wider than hip-width apart, while maintaining stability in your upper body.
3. Swiftly return your feet to the starting position, bringing them together beneath your hips.
4. Repeat for your desired number of repetitions, and remember to regulate your breathing throughout the exercise.

Leg raise from a plank position

Here’s how you can perform plank leg raises:

1. Begin by assuming a forearm plank position, ensuring that your body forms a straight line from your head to your heels.
2. Engage your core muscles and raise one leg off the ground. Lift it as high as possible while maintaining proper form and contracting your glutes as you raise your leg.
3. Lower your lifted leg back down slowly to the starting position, making sure not to touch the ground. Aim for 10 repetitions initially.
4. Repeat the same movement with the other leg, alternating leg raises for your desired number of repetitions.