Mastered the Plank? 49 Variations to Spice Things Up

If you're considering adding plank variations to your workout repertoire, it's probably because you've nailed perfect plank technique, right? Because, if you're not comfortable with the OG move, we'd suggest getting it down pat before moving on.

If you're all set on good plank form and feel ready to level up, we've rounded up 50 plank variations to challenge your whole body. From side planks to tricep plank dips, there are exercises galore to try.

Why should I plank?

Ther are so many reasons to get more planking in your life. Firstly, it works your whole body – from your rectus and transverse (deep) abdominal muscles to your erector spinae, you'll build strength throughout your whole core. And yes, your core includes your lower back muscles, too.

Secondly, it's a great exercise to keep track of improvements in your fitness. By extending the amount of time you hold a static plank or trying a harder variation, seeing progress is a huge motivator to keep going.

Finally, for most plank variations you don't need any equipment which makes it an easy move to scale. Even removing one hand or foot from the floor can make the move much, much harder. Don't believe us? Try it!

1/ Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders.

2/ Hold for 30 seconds and repeat on the left.

1/ Get in a press-up position with hands flat on the ground.

2/ One hand at a time, lower yourself onto your forearms and hold plank position.

3/ Raise yourself back into press-up position and repeat.

1/ Get into a plank position with your forearms on the floor.

2/ From the plank, rock your body weight forward into your core whilst keeping your muscles stable and strong. Slide back to your starting position and repeat.

1/ Get into a side plank on your left side with your core engaged, hips lifted and your left foot slightly in front of your right.

2/ Lift your left leg off the floor and swing slowly forwards then back.

1/ Begin in plank position with your wrists placed directly under your shoulders.

2/ Engage your core and jump your feet into the left. Use your abdominals to kick your feet up to tap your bum.

3/ From the left hand side, jump your feet over to the right hand side, again making sure to kick your heels up to your bum.

1/ Start with your body in plank position, making sure you're in a straight line, with your feet balancing on your toes.

2/ In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Repeat the move with opposite side, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced.

3/ Shuffle one arm stride to the left and repeat a shoulder tap on either side.

4/ Keep shuffling to the left until your head is facing the opposite direction to where you started. Then, repeat the process moving to the right.

1/ Start in a plank position. Brace your core then jump your feet outside your hands and quickly lift your chest and arms so you’re standing in a squat.

2/ Reverse the movement to return to the start. That’s one rep.

1/ Begin in side plank position, right forearm resting on the floor, feet stacked on top of each other.

2/ Raise your top hip to the ceiling, keeping your core engaged.

3/ Lower down, lightly touching your bottom hip to the floor before raising up again. Extend your top arm for stability. Up and down once is one rep.

1/ Start in forearm plank position.

2/ Lower your left hip to the floor, twisting your torso but keeping upper arms and shoulders stable.

3/ From the left hand side, reverse the move to drop your right hip down to the right hand side. Keep your body moving as your drop from side to side but make sure to stay engaged in the core.

Needed: TRX.

1/ Get into a plank position with your forearms on the floor and feet placed in the TRX loops.

2/ From the suspended plank position, rock your body weight forward into your core whilst keeping your muscles stable and strong. Slide back to your starting position and repeat.

1/ Start with your body in a press-up position, making sure it's in a straight line, with your feet balancing on your toes.

2/ In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Repeat the move with opposite side, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced.

1/ Assume the plank position.

2/ Lift one leg up and hold for 15 seconds. Place it down and lift the other leg for 15 seconds. Hold the plank with both legs on the floor for 30 seconds. That's one rep.

1/ Lie face down on the floor and prop yourself up on your forearms and toes, with your body forming a straight line.

2/ Now contract your abs and your glutes as tightly as you can and hold. Make sure to breathe.

1/ Get into a plank.

2/ Rotate your hips slowly to the right so the right hip faces the ceiling. At the same time lift your right arm, bending your elbow until hand is even with shoulder. Make sure your core is engaged to target the obliques.

3/ Return the right arm back to starting position and switch to the left.

Needed: Dumbbell.

1/ Get into a plank position, holding a light to medium weight in each hand.

2/ Rotate your hips slowly to the right so the right hip faces the ceiling. At the same time lift your right arm, bending your elbow until hand is even with shoulder. Make sure your core is engaged to target the obliques.

3/ Return the right arm back to starting position and switch to the left.

1/ Sitting on the floor with your hands behind you, push your bottom into a crab position and walk your legs out in front of you, with one raised.

2/ With your hips stable, bend your arms into a tricep dip then straighten them.

1/ Lay propped on your right elbow, feet stacked, hips off the ground. Looking good.

2/ Lower your hips, then lift and bring your left elbow down to swap sides.

1/ Start in a plank position, with your body in a straight line from head to toe.

2/ Slowly walk your hands forward, keeping your hips level and maintaining the line. Walk your hands as far forward as you can while maintaining form, then return to the start – that's one rep.

1/ Get into a high plank position with your hands directly under your shoulders, core braced, bum tight and feet together.

2/ Now step your right foot forward outside of your right hand, then return to the starting position. That's one rep. Repeat on the other side, alternating legs.

Needed: Medicine ball.

1/ Start with your body in a plank position, making sure it's in a straight line, with your feet balancing on your toes. Place one hand atop a medicine ball - your upper body will be angled down slightly with the different levels.

2/ In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Roll the ball to the other side, place your opposite hand on it and repeat the move with the other hand, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced.

1/ Sit, legs stretched in front. Place your feet and palms firmly on the ground, in line. Lift yourself up so you slope down from head to toe.

2/ Keep your abs tight and slowly lift up your right leg. Lower it back, repeat with your left leg and alternate for 1 minute.

Needed: Gliders.

1/ Start in a reverse plank with your heels on the gliders, hips lifted, hands beneath you, fingers pointing forwards.

2/ Bend at your hips and bring your chest forwards to bring your bum back behind your arms as far as you can, then return to the starting position. No sitting allowed.

Needed: Dumbbell and raised surface.

1/ Resting your left forearm on an elevated surface, such as a chair, step or coffee table, get into side plank position with staggered legs. The bottom leg should be placed behind you for stability.

2/ In your right hand, hold a light to medium dumbbell and lift up in lateral arc inline with your body, making sure not to track the weight in front or behind your body. Lower down. That's one rep.

3/ Complete the required number of reps and then switch sides.

Needed: Stability ball.

1/ Hold a plank with your elbows on a Swiss ball.

2/ Stir your fists clockwise then go back the other way. That's one rep.

1/ First, start in a plank position and draw your right knee up to your chest, rounding your back. Hold, then move your knee towards your right shoulder.

2/ Now shift the knee towards your left side, hold, return to start.

1/ Start in a low plank. Lift up your right hand, rotating onto your side so you are in a side plank (your feet will turn slightly, too).

2/ Hold for 3 secs before returning to centre. Repeat on the other side.

1/ Hold plank position on your elbows and engage your core.

2/ Keep your torso absolutely still, drop one knee to tap the floor, then alternate knees. Keep that focus.

1/ Start in side plank (on hand or elbow). Extend top arm up before rotating down and reaching under your waist and back to extend up.

2/ Lift your top leg to 45-degree angle and slowly lower. That’s one rep.

1/ Assume the plank position.

2/ Raise your right arm and punch out straight. Lower and repeat on the other side.

1/ Get into a left side plank, left knee and left elbow bent.

2/ Punch your arm and leg out straight. Swap sides and repeat.

1/ You know the drill – get planking.

2/ Jump your legs wide and then back together as fast as you can. Keep your hips steady and don’t let your bum rise.

1/ Start in the tricep push-up position (elbows tracking in and close to the body) and lower down twice.

2/ Shift your weight to your left arm, twist to the side and bring your right hand up towards the ceiling.

Needed: Stability ball.

1/ Place your hands on the floor, directly beneath your shoulders. Your feet should be in the centre of a stability ball.

2/ Keep your body straight and pull from your belly button.

3/ Hold! Start with 15 seconds, and work up to a full minute.

1/ Complete as many jumping squats as you can in 20 seconds. Rest for 10 seconds.

2/ Get into a plank and hold for 20 seconds. Rest for 10 seconds.

Needed: Dumbbells.

1/ With 5kg weights in each hand, get into the plank position with your arms straight and your hips low.

2/ Row one weight at a time bringing your elbow up to the side of the body. Hold in your abs and try not to rotate the hips at all. Keep going for 1 minute, then you can collapse.

1/ In a low plank position with your toes on the gliders, walk forwards four ‘steps’ on your forearms.

2/ Step up onto your right palm, then your left and into a high plank. Now reverse the movement back onto your forearms before going back four steps. Grunting optional.

Needed: Elevated surface.

1/ This time, place your feet on the bench hip width apart, hands on the floor placed slightly wider than shoulder width.

2/ Pull your right knee towards your chest slowly, using abs. Then repeat with the other leg, this is one rep.

Needed: Power plate and kettlebell.

1/ Holding a 5kg weight in each hand, assume the plank position with your hands on the platform.

2/ Keeping your elbow tucked in, bring your right hand up and into your side, rotating your torso so that your right hand side is facing up to the ceiling.

1/ Get into push-up position and do one rep. Get on your knees if it’s a bit of a struggle – don’t stress. It takes time!

2/ Now comes that tricky part: lower yourself one at a time onto your elbows and into a plank and then return to the start position.

1/ Starting in plank position raise and straighten your right arm, and hold it so that it's parallel to the rest of your body.

2/ Lower to the starting position, then repeat with the other arm raised.

1/ This time plank on your left-hand side with your left foot in front of your right and your right hand behind your head.

2/ Balancing on your right foot, bring your left knee across to your right elbow to crunch then stop sides halfway through.

1/ Standing with your feet shoulder-width apart, hinge at the waist to place your hands on the floor. Keeping the legs straight, walk your hands forwards until you’re in a plank position.

2/ Twist to the right and lift the right arm towards the ceiling into a side plank, supporting yourself with your left arm. Return to the plank and repeat to the left. Then walk your hands back in to stand.

1/ We know you know it, but just in case: lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders.

2/ Hold for 30 seconds and repeat on the left.

Needed: Ball

1/ Start in a high plank with your hands on the sand either side of the ball. Then place your left hand on the ball, ensuring you don’t put too much weight on it.

2/ Put your left hand down on the sand then place your right hand on top of the ball. Keep alternating your hands.

1/ Assume the plank position before moving your weight and rotating your torso to right. Make sure to spread your the fingers of the hand on the ground, this will distribute the body's weight through the hands and fingers and protect the wrist.

2/ Slowly lift your left hand to the sky before raising your left leg as high as you can and pulsing gently. Start with 10 seconds and work your way up to a minute on each side.

1/ Start in a standard plank, then hop your feet forward into a frog position.

2/ Stay in frog pose as you jump side to side. Yes, this gets your heart going.

Needed: Books or other stackable objects

1/ Place two books side by side on the floor and get into a plank position with both hands on the right-hand side of the books.

2/ Keeping your feet rooted and bum down, walk one hand, then the other over one book into the centre, and then both hands over the left. Reverse the movement back to the start position.

Needed: Foam roller.

1/ Start in plank position with forearms resting on a smooth foam roller, wrists still aligned under shoulders.

2/ Keeping your core engaged slowly roll the foam roller away, using your shoulders and core to control the movement. If you're finding it difficult to control the movement, drop down to your knees and keep going. Out and in is one rep.

Needed: Treadmill

1/ With the treadmill set at 1km/h and an incline of 0, get in a plank position with your feet on the treadmill and hands on the floor facing away from the treadmill. Try to keep your body as still as possible.

2/ Walk down onto your forearms and then back onto your hands. Go for 60-second increments.

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