Standard Plank Variations

If the one minute plank is getting stale, or if it is too difficult for you right now, it might be time to try some standard plank variations. When I first discovered planks, I was an aerobics instructor. I thought I was pretty fit, but dang it was hard to hold the proper position for very long! I am stubborn, so I worked on it, and could hold a forearm plan, then a straight arm plank easily over a minute.

But what happens once you master a one minute plank? Five minutes? 10 minutes? Is that even doing anything, anymore? Or what if doing a standard plank is totally impossible for you, due to injury or ability? 

It was only after I expanded on my own education to become a functional fitness trainer and Pilates instructor that I learned form is everything when it comes to planks – and when I started seeing standard plank variations everywhere!

Read: Pilates is More Than Just Core

The tiniest change in body position can change an exercise to make it much more difficult or easier, more beneficial, or stop working your body properly. It is through understanding form, that I noticed certain exercises that don’t even look like planks are doing the same job as one. Very often, other body parts are getting a workout at the same time, as well. 

If you are over the “standard plank,” here are some exercises to mix things up and get your body working in different ways – while still challenging your core. We can even make variations if you have sore wrists or back pain.

5 Plank Variations to Challenge Your Core

1. Glider Body Saws. Gliders or slides are reasonably priced, easy to pack in a gym bag or suitcase, and can make your workouts more challenging even if they are the only thing you have to work with. 

For this exercise, get into a plank with the gliders under your toes.  To make it easier, start from a forearm plank; to make it harder, start from a straight arm plank. Start with your shoulders stacked over your elbows or wrists. Then, while maintaining a solid plank, you will glide back a couple of inches and return to where you started. The further you glide back the more challenging the exercise will be. 

2. Kettlebell Swings. This looks nothing like a plank – just hear me out! From a hinge position, you pull the kettlebell back and then power with your hips to drive the kettlebell forward to chest height, at which time your body should be in a tall position, with tight glutes, hamstrings, and abs… just like a plank.

3. Half-Kneeling Kettlebell Halos. This exercise puts you in a bit of an unstable position, as you have one foot forward and you are only on one knee. Using both hands, lift the kettlebell up over your head. Then, take the kettlebell around your head, making a “halo” shape. You are working to maintain a tall body, without shifting your torso or head from side to side.  

4. Sandbag Drag. This is another anti-rotation exercise. Start in a plank with straight arms, and the sandbag on the right side of your body. Reach your left arm under your body, and drag the bag slowly under your body, and to the left side. Repeat on the other side.

Your body will want to try to rotate, and you are going to work to keep your body square to the floor. If you find you are rotating, take your feet a bit further apart. As you get stronger you can keep your feet closer together.

5. Tall Kneeling Band Press-Up & Hold. Anchor a resistance tube with handles or exercise band securely to a hook or pole. With the band behind you, kneel on both knees. Put your torso in a very tall position, with toes tucked, hips in line with knees, and glutes engaged. Press the tubing up and hold for 20 to 30 seconds, with a 10 second break, 3 times (to count as one set). You may need to adjust your position to get the resistance right for you. 

These are only a few of the standard plank variations that I have up my sleeve. Working your core doesn’t have to be a count-the-seconds, stationary chore. It also doesn’t have to be impossible. I can’t wait to share more ideas with you over on my Instagram page, or when you visit me in the studio. 

No more boring planks for you!