Skip to content

10 Plank Exercises You Can Do at Home

Say hello to stronger abs you-can-do-10-plank-exercises-at-home! These plank variations turn up the burn on your core workout.

10 Plank Exercises You Can Do at Home

Forearm plank [you-can-do-10-plank-exercises-at-home]

Most people believe this to be a standard plank.

Lie facedown on the floor with your legs outstretched and elbows bent and squarely beneath your shoulders; your palms should be flat on the floor. Feet should be hip-width apart, and elbows should be shoulder-width apart. Tuck your toes and engage your abs to elevate your body (forearms remain on the ground; press the floor away from you with forearms). From your shoulders to your heels, you should form a straight line. Hold the position for 30 to 60 seconds.

10 Plank Exercises You Can Do at Home

Straight-arm plank [you-can-do-10-plank-exercises-at-home]

This plank resembles you-can-do-10-plank-exercises-at-home the top of a push-up and also necessitates shoulder stabilization.

Start on your hands and knees, with your wrists just beneath your shoulders and your toes on the floor. Then, as you contract your abs and straighten your legs, step one foot back and then the other. With your hands, push the floor away from you. From your shoulders to your heels, you should form a straight line. Hold the position for 30 to 60 seconds.

20 Plank Exercises You Can Do at Home

Side Plank [you-can-do-10-plank-exercises-at-home]

This variant on the traditional plank exercise you-can-do-10-plank-exercises-at-home and increases the burn in your obliques, or abdominal muscles on the sides, while still exercising your deep core muscles.

Begin by resting on your right side with your hips, knees, and feet stacked. As you focus your right oblique muscles and elevate your hips toward the sky, place your right hand on the floor and press it away from you. Form a T with your arms by lifting your left arm toward the ceiling. From your shoulders to your heels, you should form a straight, diagonal line. Switch sides after 30 to 60 seconds of holding.

10 Plank Exercises You Can Do at Home

Dolphin plank [you-can-do-10-plank-exercises-at-home]

In this video, learn how to work out your back and shoulders by doing a modified plank. The dolphin plank is easier to do than a traditional plank because you can use your forearms for balance, which takes the pressure off of your wrist joints. See the next workout moveSee the full workout for sleek, sexy arms

10 Plank Exercises You Can Do at Home

Side plank crunch [you-can-do-10-plank-exercises-at-home]

This isn’t your typical crunch or side plank—a it’s hybrid of the two.

Start on your right side in a straight arm side plank, with your hips, knees, and feet stacked and your right shoulder precisely over your right wrist. Put your left hand behind your head. Bend through the left side to crunch up and over to the left, bringing the left knee in close to the elbow. Return to side plank slowly, maintaining your left hand behind your head. Switch sides after 30 seconds or 8-10 reps.

10 Plank Exercises You Can Do at Home

Plank knee tap [you-can-do-10-plank-exercises-at-home]

  • Both the rectus abdominus (six-pack) and the transverse abdominus are worked in this workout (those muscles that wrap around your torso like a corset).
  • Start with your feet hip-width apart, elbows shoulder-width apart, and hands immediately beneath shoulders in a forearm plank. From the shoulders to the heels, form a straight line. Bend both knees toward the floor while tilting pelvis forward slightly and keeping hips steady. After a little pause, straighten your legs again, pressing through your heels. Rep for a total of 30 to 60 seconds or 10 to 12 reps.
10 Plank Exercises You Can Do at Home

Caterpillar plank

  • As you start standing and work your way down to the floor, your plank exercise becomes a little more dynamic.

  • Begin by standing with your feet together. Place your hands on the floor and bend forward at the waist. Hands in a plank position with shoulders directly over wrists and a straight line from shoulders to heels. Draw your right knee in toward your chest while keeping your hips in line with your shoulders. Step back to plank after a little pause. Rep on the other side. Then return your hands to your feet and roll up to stand. Rep from the beginning. Do 8-10 reps for 30 to 60 seconds.

10 Plank Exercises You Can Do at Home

Twisting knee plank

Consider it a slow mountain climber with a few twists thrown in for good measure (literally).

Starting in a straight arm plank with shoulders directly over wrists and a straight line from shoulders to heels, construct a straight line from shoulders to heels. While keeping your shoulders still, shift your lower body to the left, bringing your right hip closer to the floor. Return to the starting point. Then shift your lower body to the right, bringing your left hip closer to the ground. Return to the starting point. Pull the left knee in towards the right elbow. Step back to plank after a little pause. Bring the right knee in toward the left elbow at the end. Step back to plank after a little pause. Alternate hip twists and diagonal knee pulls as needed. 30 to 60 seconds or 10 to 12 reps total

10 Plank Exercises You Can Do at Home

Resistance band plank

When you add a resistance band to your plank, you can intensify the burn on your shoulders while also emphasising the stability of your upper half.

Wrap a small looped band around your forearms, right above your wrists. Form a straight line from shoulders to heels by doing a straight arm plank with shoulders precisely over wrists. Step out to the left as far as you can with your hand. Return it to shoulder-width after a brief pause. Then, as far as you can, step right hand out to the right. Return it to shoulder-width after a brief pause. Alternate for a while. Do 8-10 reps per side for 30 to 60 seconds.

10 Plank Exercises You Can Do at Home

One-legged plank

This plank exercise requires additional core strength and is a good first step in challenging your balance.

Start in a plank position with your shoulders directly above your wrists and your feet hip-width apart or slightly wider. From your shoulders to your heels, draw a straight line. Raise your right leg and keep it there for a few seconds. After that, put it back down. Rep with the left leg. Alternate for 30 to 60 seconds, or 8 to 10 reps on each side.

If are looking for more detail now click here