Plank Variations

The plank is one of the best bodyweight exercises you can do to tone your abs and back. If you’ve never tried a regular plank before, Chris will start out this plank variations video by demonstrating how to do a traditional one. Guiding you through the movement, you’ll learn to make sure your shoulders are over your wrists, your abs are nice and tight, and your spine is long like a yard stick as you hold the plank. Try not to drop your head down but rather, keep it in alignment.

Chris will provide modifications for all plank variations, including a regular plank—if you need to modify, you can simply drop to your knees, still keeping your spine nice and long. The first variation Chris will demonstrate is the forearm plank, a popular variation. For this move, you drop down to your forearms, keeping the abs tight. Chris will encourage you to try this move first, but if you need a modification for the forearm plank, you can also drop down to your knees. Always work according to your individual fitness level, knowing that you should be challenging yourself but can feel free to go at your own pace.

Next, it’s on to side plank. For side plank, you can come into a full side plank, stacking your feet on top of each other so you form one long line, or you can pull the top foot forward or drop the bottom knee down for a modification. Another one of the popular plank variations that Chris will demonstrate is the side forearm plank. For this move, you stack your feet again or modify by pulling one foot forward or dropping the bottom knee.

If you’re still looking for plank variations, Chris will demonstrate how to incorporate footwork into a regular plank to work different muscle groups. You can use light footwork, pulling the feet out and in, or working your arms up and down (for an army crawl plank) to get even more of a variety. Trying new plank variations not only makes your workout more fun, but engages new muscle groups and keeps your body guessing—meaning it will work harder than it does with your everyday moves.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.