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28 Plank Variations

by doctorjeal
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28 Plank Variations Female Photo

The plank exercise is a very common exercise for anyone at any level or ability, it is also easily adapted and there are plenty of variations that can be applied, making the exercise more challenging and enabling more specific training. I’ve put together a list of just some of the many plank variations.

Find you next Plank Variation

The plank variations in this list are all bodyweight plank variations and do not require the use of any additional equipment. I’ve scoured YouTube to find some of the best examples of these exercises, I’ve spent a good deal of time selecting the best ones with good technique. Therefore, the models and trainers providing these demonstrations are no doubt worth a follow.

28 Plank Variations Female Title
28 Plank Variations Female

The plank is a staple of fitness exercises, training core stability and pretty much every other muscle. It is often surprising how staying still can be so challenging and so effective.

What is a Plank?

The plank exercise is a simple isometric, that is static. Your muscle work together to hold the desired form of the plank exercise. A perfect bridge from your toes to your forearms, a straight line should be able to be drawn from your heels through your knees, hips to your shoulders.

The above description describes the classic Forearm Plank exercise however you are about to discover a whole bunch more.

Fancy a Challenge?

Challenge yourself to plank for 28 days with my 28 Day Plank Challenge or join in with my January #PlankAwayJanuary challenge.

28 Plank Variations

  1. Half Plank
  2. Plank with Alternate Knee Down
  3. Forearm Plank
  4. Forearm Plank with Shoulder Taps
  5. Plank with Arm Lift
  6. Superman Plank
  7. Straight Arm Plank
  8. Straight Arm Plank with Shoulder Taps
  9. Straight Arm Plank with Alternating Leg Lift
  10. Straight Arm Plank with Knee Taps
  11. Straight Arm Plank with Knee Tuck
  12. Plank Step Jacks
  13. Round the Clock 3 Point plank
  14. Half Side Plank
  15. Forearm Side Plank
  16. Straight Arm Side Plank
  17. Starfish Side Plank
  18. Side Plank with Reach Under
  19. Side Plank Hip Press
  20. Side Plank with Leg Abduction
  21. Spiderman Plank
  22. Pike Plank
  23. Forearm Reverse Plank
  24. Straight Arm Reverse Plank
  25. Table Top Plank
  26. Plank Up/Downs
  27. Plank Jacks
  28. Body Saws

View all videos in this playlist on YouTube

#1 Half Plank

#2 Plank with Alternate Knee Down

#3 Forearm Plank

#4 Forearm Plank with Shoulder Taps

#5 Plank with Arm Lift

#6 Superman Plank

#7 Straight Arm Plank

#8 Straight Arm Plank with Shoulder Taps

#9 Straight Arm Plank with Alternating Leg Lift

#10 Straight Arm Plank with Knee Taps

#11 Straight Arm Plank with Knee Tuck

#12 Plank Step Jacks

#13 Round the Clock 3 Point Plank

#14 Half Side Plank

#15 Forearm Side Plank

#16 Straight Arm Side Plank

#17 Starfish Side Plank

#18 Side Plank with Reach Under

#19 Side Plank Hip Press

#20 Side Plank with Leg Abduction

#21 Spiderman Plank

# 22 Pike Plank

#23 Forearm Reverse Plank

#24 Straight Arm Reverse Plank

#25 Table Top Reverse Plank

#26 Plank Up/Downs

#27 Plank Jacks

#28 Body Saws

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