10 plank variations that will strengthen and tone every inch of your body

The plank is one of the best all-around exercises. Not only does it work every part of your body, you don't need any equipment for a basic plank, so you can do this exercise anywhere. Done properly, it's the perfect workout to strengthen your core and back, and it improves coordination, according to Livestrong.
If you're looking to spice up your exercise routine, check out these variations of the trainer-favored exercise.
Advertisement
1 . Standard plank (high)
Nail this plank by getting into a standard pushup position. Keep your wrists and back straight, arms about shoulder width apart, feet straight behind you, slightly apart. Keep your butt up so your back doesn't sag. Hold for a count of 30.
2. Side plank
Place one forearm on the ground and extend your feet to the side, hip on the ground. Your hips and feet should be stacked straight on each other. Make sure your elbow is under your shoulder, then push up so your torso, hips and knees come off the floor, according to Real Simple. Hold for 30 seconds, then repeat on the other side.
3. Forearm plank
For this variation on the plank, place your forearms on the ground in front of you; your elbows and shoulders should line up. Extend your feet behind you, the balls of your feet touching the ground. Push up so that your torso, hips, knees and legs are hovering over the ground. Hold. Focus on keeping your back straight to avoid injury.
4. Reverse plank
Get a different view with the reverse variation on the plank. Sit, legs extended. Place your hands behind you, just wider than your hips, fingers spread. Press your hands into the floor and push your hips and upper body toward the ceiling. Look upward (to avoid neck strain), and point your toes, according to Very Well.
5. TRX plank
Kneeling on all fours, hook your feet into the foot cradles of a TRX station. Move out into a pushup position. Keep your elbows directly under your shoulders. Squeeze your tush to keep your core engaged, according to Expertrain.
6. Walking plank
Start in a high plank position. Your body should be completely straight (head to toe). Walk your hands forward as far as you can go, then walk your hands back to the starting position for one rep.
7. Chaturanga plank
Starting in the high plank position, slowly lower yourself until your elbows form a 90-degree angle. Keep your core tight as you lower yourself down and raise yourself back up.
8. Single-arm plank
Start in a forearm plank. Tighten your core and then raise your right arm straight out in front of you so that it continues the straight line of your body. Hold. Repeat on the other side.
9. Plank rollout
Grab a stability ball. Brace your forearms on the ball and stretch your legs behind you; you're basically doing a forearm plank on the ball. Tighten your core, making sure your torso is lifted off the ball. This is your starting position. Without moving your torso, roll your forearms forward on the ball a few inches. Hold for a few seconds, then return to start.
10. Bird dog plank
This variation challenges your balance and really works your core. Get on your hands and knees. Push your right leg straight out behind you. Then hold your left arm straight in front of you. Repeat on the other side.
Advertisement
Make sure to share these plank ideas with your friends on Facebook and help them take their workout routine up a notch too!
Resources Live Strong and Real Simple
Share on Facebook

Whether you're on the road a lot for work or you just never seem to have time to get in a workout, tossing a few resistance bands in your bag lets you take your workout with you, without having to lug around heavy weights.
August 9   ·  
Advertisement
If you've got 20 minutes, you can do some serious damage to your legs and butt with a good workout routine! You don't need to spend hours at the gym to give your booty the smack-down.
August 6   ·  
Being stuck in a house all day can soon turn your muscles into flab if you're not careful.
July 28   ·  
 
Recommended
Advertisement