Exercising on a regular basis is not only beneficial for your physical health but also give you peace of mind. Might you not have time to hit the gym? Or to take yoga classes? Or follow some online exercising classes? But we are sure you can take out just 10 minutes a day for yourself? You must be wondering what good an exercise of 10 minutes will do to your body? Well, do a plank exercise and find out! (1).

What is the Plank Exercise?

It is a specific type of exercise which aims to enhance your body strength, equilibrium, and endurance. It does so by primarily targeting the core muscles and the muscles of the entire body (back, pelvis, arms, etc) as well. The plus point is that it requires no extra equipment which makes it feasible for you to perform it anytime you like (2)(3)(4).

The name “plank” comes from the posture that is attained in this exercise. You straighten up your body from head to heels just like a plank of wood!

The Classic Plank

It is also called the Elbow Plank; this type is considered as the Standard Plank(5)(6).

How to do

1. To begin with, you have to come up in the posture by lying face down on the ground, legs extended, elbows bent and positioned directly beneath shoulders.
2. Make sure that your feet are hip-width apart while your elbows are shoulder-width apart.
3. Once you have attained this pose, contract your abs and tuck your toes to lift up your body with your forearms resting on the ground.
4. Bring your body in a straight line from head to heels and hold for around 15 to 20 seconds (in the beginning) and keep increasing it with the passage of time.
5. Then slowly lower your body and repeat.

A few things you can check on to make sure that you are doing the exercise right way is that keep your abdominal muscles engaged. Also, do not let your stomach drop and hips rise. To avoid this, slightly tilt your pelvis towards the floor.

Don’t forget to breathe! Inhale slowly and exhale gradually.

Muscles Involved

• Chest: Pectoralis major in the chest, serratus anterior surrounding rib cage.
• Abdomen: Rectus abdominis (outer abs), transversus abdominis (inner abs), oblique muscles in waist (side abs).
• Lower limb: Hip flexors, quadriceps in thighs

This was just the usual plank. You can amplify it by simply adding a foot or arm lift.

Or you can make use of simple gym equipment and take your plank game to a next yet better level.

Keep reading and discover 22 different ways of doing a plank!

22 Ways to Do Plank Exercise

1. Straight Arm Plank

Steps to do it

1. The pose of this plank is similar to that of a push-up.
2. Spread your hands directly under your shoulder.
3. Now come up on your toes with abs contracted and legs straightened to lift your body so that you are in a straight line from head to heels.
4. Hold up for some seconds and then lower down slowly.

Muscles involved

• Abdomen: Rectus abdominis (outer abs), transversus abdominis (inner abs), oblique muscles in the waist (side abs).
• Muscles of legs, arms, shoulders, and back are also involved(7)(8).

2.Plank with Arm Leg Lift

Steps to do it

1. Come up in the position similar to that of straight arm plank.
2. Your next step is bracing your abs and contracting your gluteus muscles (glutes).
3. Spread your feet in a manner that they are more than shoulders width apart.
4. Now lift your one arm (left) and opposite leg (right) and hold for some seconds.
5. Return to the starting position and repeat with opposite side.

Muscles involved

• Muscles of upper back, chest, sides, core as well as glutes are involved in this type of plank(9)(10).

3. Side Plank

Steps to do it

1. After getting in the straight arm plank position, press your right hand against the floor along with turning your body in that direction.
2. It should be done in a manner that your weight is lifted by the outer edge of your right foot.
3. Don’t forget to stack your left foot on top and extend your left arm with fingers pointing towards the sky.
4. Tighten up your abs and contract your entire core.
5. Now hold on for several seconds and then switch sides (this is 1 rep).
6. Complete 3 reps.
7. Side plank is one of the best exercises to reduce belly fat.

Muscles involved

• Abdominal and back muscles:  Transversus Abdominis, Rectus Abdominis, Obliques (external and internal) and Quadratus Lumborum.
• Hip and inner thigh: Gluteus medius, Gluteus Minimus, Adductor Muscles.

4.Plank Jacks

Want to involve your abs more? Add a jumping jack in your straight arm plank!

Steps to do it

1. Bring your body in a straight line.
2. Once you are comfortable in this posture jump your legs open followed by bringing them back together.

Muscles involved

• Calves (gastrocnemius and soleus muscles),
• Hip Adductors ( used for bringing thighs together ),
• Shoulder Abductors (Shoulder Muscles required to take hands away from the body),
• Shoulder Adductors (Shoulder Muscles required to bring hands towards the body ) and
• Core Muscles

5.Side Plank Crunch

Steps to do it

1. You have to form a diagonal line from head to heels.
2. For that, lie on your left side with left hand on floor right under the left shoulder.
3. Your right fingers should be behind your head.
4. To position your feet, let the inside of the right footrest in front of the left foot.
5. Make sure your abs are tight, lift your body with the help of left hand and crunch forward as well as down.
6. Get back to starting position.
7. Complete 10 reps and switch sides.

Muscles involved

• Abdominal and back muscles: Transversus Abdominis, Rectus Abdominis, Obliques (external and internal) and Quadratus Lumborum.
• Hip and inner thigh: Gluteus Medius, Gluteus Minimus, Adductor Muscles.
• Muscles of arms are also worked up.

6. Dolphin Plank

This type of plank is amazing for not only stretching but strengthening your body too.

Steps to do it

1. Get in the simple forearm plank posture.
2. Hold up strong for 30 seconds. While pushing deeper into your forearms, move your chest slowly towards your thighs and heels in the direction of the floor.
3. Stay in this posture for a while and get back to the starting point.
4. This is 1 rep. You have got 9 more to do!

Muscles involved

It works up the muscles of your Back, Abs, and Shoulders.

7. Resistance Plank

Steps to do it

1. Place a stretchable band around your ankles and wrist and get into straight-arm plank position.
2. Once you are comfortable in this posture, move your left hand and opposite (right) foot out 6 inches.
3. Come back to the start and repeat with opposite sides.
4. Complete a total of 10 reps.

Muscles involved

This strengthens your Shoulders, and Core along with Hamstrings.

 

8. Plank/Pelvis Turck

Steps to do it

1. Follow this one closely as it is a bit tricky.
2. First, lie with your face down and extend your legs with feet hip-width apart.
3. Bent your elbows and make sure they are shoulder-width apart.
4. Tighten your abs; tuck your toes in order to lift your body with elbows right below your shoulders.
5. Hold up till your 4^th breath.
6. Next, bend your knees without touching the ground, lift your pelvis up. Hold this posture for 4 breaths.
7. While keeping your abs contracted and legs straight, hold for 4 breaths.
8. This makes 1 rep. You got to complete 2 more!

Muscles involved

• Rectus Abdominus (Abdominal muscles or Abs)
• Transverse Abdominus muscles( innermost layer of abdominal muscles ).

9. Plank with Opposite Limb Extension

Steps to do it

1. Come in straight-arm plank form and stay like this for about 30 seconds.
2. Now, extend your left arm in the forward direction and your right leg extended backward.
3. Hold for a few seconds and repeat with opposite sides. You just did 1 rep; complete at least 9 more.

Tip:

Make sure your spine is straight and abs tightened up while performing this plank.

Muscles involved

• Back Muscles (trapezius, erector spinae) and Shoulders (deltoids),
• Glutes and Hamstrings.

10. One-Legged Plank

Steps to do it

1. This one is simple. Get in the straight arm plank and lift your right leg-holding this posture for few seconds.
2. Lower down slowly and repeat with the opposite leg.
3. This makes 1 rep.
4. Complete 9 more.

Muscles involved

• It is great to build up your core.
• Rectus Abdominis and lower back are the primary muscles involved
• Quadriceps,
• Hamstrings,
• Glutes,
• Trapezius and
• Obliques

11. Side Plank with Inner Thigh Raise

Steps to do it

1. Form the side plank on your right side.
2. Keep your core engaged, hips lifted up and both feet on the floor.
3. After placing your right foot in front of the left one; lift and straighten your left arm.
4. Move up your right leg high followed by returning it to the floor.
5. Repeat with the other side.

Muscles involved

• Transverse Abdominus,
• Gluteus Medius,
• Internal and External Obliques,
• Adductors

12. Plank with Side Snatch

Steps to do it

1. With the addition of 8lb to 10lb dumbbells, your back can be worked up too.
2. Bring your body in a straight plank position with feet wider than shoulder-width.
3. Keep your hands gripped onto the dumbbells.
4. Tightened your core, straighten up your arms and twist at the waist while making your toes work as the pivot.
5. Raise the dumbbell in left hand out and above your head.
6. Return to start and repeat with the opposite side.

Muscles involved

• Abs,
• Back, and
• Hips

13. On the Ball Plank

Steps to do it

1. Get a stability ball and place the top of your feet and shins on it.
2. Attain the plank position by placing hands on the ground.
3. While keeping your core engaged and butt muscles squeezed hold for 1 minute.

Muscles involved

It targets the muscles of your Arms, Shoulders, Hips, Thighs, and Abdomen. Hence, your entire body is being worked up.

14. Stir the Pot Plank

Steps to do it

1. By placing your forearms and elbows on the stability ball, kneel down.
2. Clasp your hands and roll the ball forward until your body comes in the plank position.
3. Don’t forget to tuck your toes! Your chest must be lifted off the ball, neck, and spine in a line and shoulders above your elbows.
4. Just as you stir the pot, make small circles utilizing your forearm to the right.
5. Do a total of 15 reps and repeat with the left side.

Muscles involved

It targets the muscles of your arms, shoulders, hips, thighs, and abdomen.

15. Plank with Elbow Lift

Steps to do it

1. By keeping your feet shoulder-width apart and hands just beneath your shoulders, form the push-up position.
2. Engage your abs, squeeze your upper back muscles and draw your left elbow back and up whilst keeping it close to the body.
3. Slowly bring your arm to the floor and repeat with the right side.

Muscles involved

• Back Muscles,
• Abs,
• Lower Limbs and
• Forearms

16. Twisting Knee Plank

Steps to do it

1. After getting into a straight arm plank twist your lower body first to the left followed by to the right and finally returning to center.
2. Bring forward your left knee such that it touches your left elbow; hold for 1 second then return to center. Repeat with the right side.
3. This makes 1 rep. You got to do a total 20.

Muscles involved

• Abdomen Muscles (especially obliques) and
• Hips.

17. Caterpillar Plank

Steps to do it

1. Get in straight arm plank position making sure that your shoulders are directly above your wrists.
2. By bending your elbows, lower down your body slowly. Now, push it back up!
3. Your next step is to bend your left knee and to bring it up and in towards your chest.
4. Rotate your waist while you raise your bent leg making it parallel to the ground.
5. Return to the straight arm plank position and repeat on the opposite side.

Muscles involved

• Upper Back Muscles,
• Chest,
• Sides,
• Core,
• Glutes.

18. Side Plank with Knee Drive

It is an intermediate strength exercise which helps to tone hips and thighs.

How to do:

1. Take a side plank pose.
2. Keep your legs stacked one above another.
3. Raise your upper leg by bending your knee at 90-degrees.
4. Go back to the initial position.
5. Repeat this 10 times and relax.

Muscles involved:

Hamstring, Glutes, Hip flexors

19. Low Plank Arm Reach

Low plank arm reach is a simple variation of standard plank pose. Raising one arm while doing plank pose shifts the entire body weight on one arm which tones the abdomen, shoulders and entire torso.

How to do:

1. Start by doing a standard plank pose.
2. Raise any one hand in the forward direction.
3. Hold the pose for as long as you can. More than at least 30 seconds.
4. Then relax and repeat.

Muscles Involved:

Abdomen muscles, shoulder muscles, arms.

20. Knee Plank

Knee Plank is an easier variation of the standard plank. People who have belly fat and find it difficult to perform the standard plank pose can opt for this version.

How to do:

1. Lie on the floor with your elbows under shoulders and hands flat on the floor.
2. Let your knees touch the ground.
3. Keep your toes and torso above the ground.
4. Let your shoulders bear you body weight

Muscles Involved: 

Abdomen muscles, shoulder muscles, arms.

21. Plank Rollout

To perform this exercise you need an exercise ball. This is an incredibly effective exercise for crushing belly fat.

How to do:

1. Hold a standard plank pose.
2. Place the exercise ball below your elbows.
3. This helps to improve balance and stability.

Muscles worked:

Abs, Biceps, Deltoids, and Spine muscles.

22.  Plank Hip Dips

Plank hip dips are a fusion of plank pose with hip rotations. This exercise helps to trim your belly region.

How to do:

1. Hold a standard plank pose.
2. Rotate your hips to any direction keeping your elbows on the floor.
3. Slightly lower your body towards the floor.
4. Return back to the initial position.

Muscles Involved:

Abs, Obliques, Lower back.

Hopefully, now you are clearly familiar with sufficient types of plank exercises that you can add gradually to your workout routine.

Only some of these require equipment while the rest makes use of your body activity.

You all must be wondering what’s so amazing about planks. Why should you include them in your workout sessions?

To find it out, keep reading…

Benefits of Plank Exercise

1. The risk of getting spinal or back injury reduces drastically: This is because plank exercise not only builds up the muscle bulk of your back but also ensures that not too much pressure is applied on the spine. Overall, it adds up to the strength.
2. Raised metabolic rate: Planks challenge your entire body and burn much more calories than any other exercise. It does so not only while your body is at work but also burns more than usual energy when at rest; hence, making it a great exercise for ones with desk jobs.
3. Improved posture: The target of planks is your core muscles which are responsible for your posture too. A worked up core will automatically help you stand straight.
4. Improved balance: Side planks specifically strengthen your abdomen in a way that it enables you to stand in different poses.
5. Increased flexibility: This is the key benefit of doing planks regularly. When your entire body muscles are strengthened, they aid you in performing hyperextended posture.
6. Mental fitness: By having a particular effect on nerves, plank exercises are great to improve mood. They not only relieve stress and calm your brain but also treat anxiety as well as depression.
7. Improved core definition and performance: When your core is super strong, your performance in different activities also perks up. Like, you can lift heavier weights and do a better job in various sports.
8. Relieves Stress:  Plank pose almost works out all the important muscles of our body. Exercising helps to relieve stress and improve mood and reduce depression.
9. Burns Belly Fat: Plank poses mainly tones abdominal muscles which is why it helps to burn belly fat soon.
10. Enhances Bone and Joint Health: Plank poses helps in smooth joint movement and enhances bone and joint health.
11. Lengthens Hamstrings and arches of feet: This makes the plank pose provide double strength as well as a stretching exercise.
12. Helps to tone your Hips: Plank poses helps in toning your hips and get a perfect round butt.

With that being said, let’s wrap it up! Pulling yourself out of bed after a long tiring day is a sport itself but if you just invest 10 minutes of your entire day to do a set of planks; it’ll definitely freshen you up.

For a better understanding of the different types of planks, watch videos. Stay energetic and just plank it!

Write to me about your suggestions, feedback, and experiences in the comment section below.