Forearm plank variations. Forearm Plank (Standard Apr 22, 2025 · This article provides 15 plank variations, ordered from easiest to hardest, to strengthen your core. Among the variations, forearm and extended arm planks are particularly popular. Sep 12, 2019 · Another basic variation of the plank is the side forearm plank. You can incorporate these plank variations into your workout routine to build a strong core and improve your athletic and lifting performance. Mar 8, 2017 · The plank is an effective exercise because it targets your entire core while simultaneously strengthening your back. How to do it: Start in a traditional forearm plank. They target your obliques, improve stability, and protect your spine. Only your elbow and Forearm Plank Pose Variation Opposite Knee To Elbow is a challenging variation of Forearm Plank Pose that greatly focuses on the core muscles in a creative way that strengthens the abdomen, lower back, legs, and arms while balancing the body on the forearms with an opposite knee to elbow. Check the tutorial here. Reach your left arm forward, parallel to the ground, while keeping the rest of your body as stable as possible. Mar 1, 2024 · Discover the transformative benefits of forearm push-ups with our guide. That’s where the side plank comes in. Mar 26, 2025 · This variation intensifies the traditional plank by adding leg lifts, which increase the challenge for the core while targeting the glutes, hamstrings, and lower back. Bosu Ball Oblique Crunches 11. Anyone who thinks planks are boring is wrong. Compared to elbow planks, straight arm planks are harder on your wrists and a tiny amount easier on your core The plank exercise is a staple in any fitness routine, celebrated for their ability to strengthen the core, improve posture, and enhance overall stability. Note, the straight arm plank is also referred to as extended arm plank. Position your elbows directly under your shoulders, maintain a straight back, and focus on pulling your navel toward your spine. Aug 5, 2014 · Forearm Plank strengthens all of the muscles of the core, gives you a stronger low back, and teaches your body stabilization. You don’t need fancy equipment—just your body and a willingness to show up. The move: Lying on your side, plant your elbow directly under your shoulder with your forearm on the ground in front of you. Dec 12, 2024 · Side planks are a simple yet powerful way to strengthen your core. Aug 22, 2024 · Plug in 2-4 of these side plank variations at the end of your workout — or any time you need core moves that will also blast other parts of your body. Bosu Ball Oct 16, 2024 · First up in this planks for beginners series, we have regular planks. Here's how to do it and why you should. Try these 5 different plank variations. They work for a variety of workout programs and fitness levels and can be Standard plank, side plank, and forearm plank are perfect for core strength, while plank jacks and plank to push-up can amp up your cardio game. May 15, 2025 · Plank variations are a powerful and accessible way to enhance your core strength, posture, and muscular endurance. In this article, you’ll learn: Muscles Worked During Side Plank Benefits of Doing It How To Do Side Plank Properly The best variation of the Side plank Apr 16, 2024 · These examples of the best plank variations work your core from all angles and keep ab workouts fun. Both exercises appear similar but activate muscles differently. Reverse Plank. It may be helpful for those students who are beginning with Side-Lying balancing pose as they gain strength and balance with regular practice of the pose over time. The basic forearm plank is the best place to start, but you can get even more benefits out of your planks by trying one of the many variations we have listed below. Plank Sep 27, 2023 · Explore the benefits, proper technique, variations, progressions, and common mistakes to avoid when performing planks. Forearm Side Plank Pose Ii (Bahu Vasisthasana Ii) is a forearm variation of the foundational Hatha Yoga pose, Forearm Side Pose. Herein, the lower knee is bent, supporting the body in the flow. Return your left arm to the original elbow plank position. Dynamic Plank. It has many variations, such as side plank rotation and Side plank hip dip. Learn proper techniques, avoid common mistakes, and explore exciting variations. But which is the best? Let’s delve into the benefits and differences of each to help you decide which one to incorporate into your fitness regimen. To do a forearm plank, you hold your body in a straight line, similar to the Mar 24, 2025 · The forearm plank stands as the cornerstone of all variations. How To: Apr 28, 2025 · Find out the differences between forearm planks vs. Herein, the body is laterally aligned on the forearm, aiming to lift the leg toward the sky. Nov 10, 2023 · A forearm plank involves supporting your body weight on your forearms and toes while maintaining a straight line from head to heels. Side plank with reach-throughs What? Not only will you be holding a plank, but, as its name suggests, you'll be 'reaching' your arm through to the opposite side by rotating your torso slightly. For proper execution, a structured approach is crucial. The forearm plank is a static core exercise similar to holding the top of a push-up, with both the elbows and hands making contact with the floor. Aug 30, 2024 · Plank with shoulder taps is an effective exercise for boosting core stability and strength. Tips for beginners and advanced variations included. Feb 20, 2024 · Planks are a true multitasker. It activates numerous muscles including shoulders, upper back, lower back, abs, glutes, and obliques. Here are some common and advanced variations, along with the primary muscles they target: Comparative Table: Plank Variations and Primary Muscles Targeted 1. Discover variations of 4000+ more yoga poses to teach in your yoga classes! Feb 12, 2025 · The reverse plank is a difficult variation of the forearm plank if you are looking for additional variations to perform. This simple yet challenging exercise engages multiple muscle groups at the same time, making it an efficient workout move. Forearm Plank achieves this by decreasing the incline between your shoulders and heels, effectively shifting your weight away from your lower body toward your upper. Jul 30, 2025 · Side planks might seem simple, but they are great for building a strong core. With control, dip your hips to one side, then use your obliques to bring you back to the starting position. Hence teachers can include this in Dec 5, 2018 · The standard plank works the front of your abdominals, but you need a different variation to work the sides, also known as the obliques. Doing them on the hands adds more of a challenge to your upper body muscles, but both variations are effective and worth including in your routine. Mar 25, 2025 · Different plank variations in your workout routine can maximise your core strength, improve stability, and enhance overall fitness. Feb 6, 2025 · Here are my 5 favorite “variable” plank variations to inspire your practice! 1) Forearm plank to plank jump! In this surprise plank variation, we start in forearm plank (forearms down) and then we bend our knees and *spring* up into plank pose (hands down)! Extended Arm Plank: Also known as the straight-arm plank, this variation places more emphasis on the shoulders and upper body, making it a great progression from the forearm plank. Muscles targeted: Core, shoulders, quads and back. The forearm and knee plank is one of the best entry-level plank variations, so if it’s been a while since you’ve practiced core-strengthening exercises, this one’s for you. Forearm Side Plank Pose Arm Down pose is an intermediate level variation of Forearm Plank Pose or Plank Pose II Dolphin Arms that focuses to develop core strength. Feb 15, 2025 · What about doing straight arm planks, what will the effects be? Straight arm planks, also known as high planks, are a variation of the plank exercise where you stand on your hands with straight arms instead of leaning on your elbows. Apr 22, 2025 · This article provides 15 plank variations, ordered from easiest to hardest, to strengthen your core. High Plank Copenhagen Plank. By starting with beginner moves and progressing to advanced techniques, you can build strength, balance, and Apr 18, 2025 · Learn the benefits of a plank exercise, how to do a plank with proper form, and plank variations for everyone. Aug 10, 2020 · In this article, I’ll discuss everything about the plank exercise, including its different variations and benefits, and the plank workout routine. Plank with Shoulder Taps: Adding shoulder taps to a plank challenges balance and coordination by requiring one hand to leave the ground momentarily. How to: Assume a high plank position with a straight line from head to heels. Feb 2, 2025 · The most common side plank is the forearm plank, in which your body’s weight is borne on forearms, elbows, and toes. May 28, 2025 · The variations of the plank with leg raises and arm reaches are significantly more challenging than the classic forearm plank—but you will feel the effect. Oct 23, 2023 · Start the 4-Week Plank Challenge for stronger abs with these seven plank variations for beginners, like the forearm plank, wide-arm plank and high plank. It is important to be mindful of your body position. Apr 16, 2013 · Side Plank with Hip and Leg Raise with Arm on the Bosu Variation: Side Plank with Hip and Leg Raise with Feet on the Bosu ABS 9. . This plank variation is quite challenging because you have to support your body with one foot and one arm. From beginner to advanced, we've got you covered. Learn how to add plank variations to your workout routine. May 15, 2024 · Here are 13 plank variations to provide you a plethora of core strengthening benefits, as well as what makes each great and how to do them with proper form. Stack your legs on top of each other and lift your body off the ground. high planks, including the benefits, drawbacks, and proper form for both plank variations. Side Plank. This works exactly like the first exercise, but it also targets your upper back and shoulder muscles. For proof, consider the many types of plank exercises that make it so much more than a staple core move. 1. Gradually increase to one minute and so on. Choose the right variation based on your goals, and watch your strength and stability improve! Oct 30, 2022 · #1: Forearm Plank On Knees Level: Beginner Forearm Plank On Knees Muscles Targeted: lower abdominal muscles, mid abdominal muscle, internal & external obliques. 5 Plank Variations I ALWAYS use because they cover all of the key pieces to a KILLER core training program! Plan your yoga sequences for all levels of students with 134+ variations of Forearm Plank Pose Hip Twists (Phalakasana Ii Hip Twists). 19 best plank variations to build core strength and muscle Nov 1, 2021 · Come into a forearm plank position, engaging your core while pressing your forearms and hands into the mat. Mar 20, 2025 · The forearm plank, a variation of the standard plank, involves resting on the forearms instead of the hands. Ensure your body forms a straight line from your head to your heels. Aug 18, 2023 · You can incorporate any of the following variations of Forearm Plank into your yoga practice or gym workout or, on those days when you literally have only a minute or two to spare, you can turn it into a practice by itself. Read ahead to know them. Bosu Ball Sit-ups 10. Side Forearm Plank Side Star Plank Plank Pull-Through Plank Jacks Plank Toe Taps Plank Shoulder Taps Plank Up-Down Push-Ups Lateral Plank Walk Plank Reach Side Plank Hip Dips Side Plank Crunch Jul 6, 2024 · This variation offers a scalability based on hold time. In this article, we’ll compare the two exercises based on electromyography Oct 4, 2024 · Learn how to perform a plank with perfect form to strengthen your core muscles. Shorter holds target core stability, while longer holds challenge muscular endurance. These moves target your abdominal muscles. Nov 13, 2017 · See what happened when one writer tried a different plank variation every day for two weeks. Jan 29, 2025 · The Forearm Plank, also known in yoga as the Dolphin Pose, is a variation of plank that is done on your forearms. Alternate arm reaches for the desired amount of time or reps. Forearm Side Plank Pose Crunch Flow (Forearm Vasisthasana Crunch Vinyasa) is a dynamic practice that enhances stability, balance, and overall body awareness. Jun 8, 2023 · Regular planks can be difficult for many people, but with these 4 plank variations you can still strengthen your core in an easier way. Plan your yoga sequences for all levels of students with 72+ variations of Forearm Side Plank (Bahu Vasisthasana). Here's a detailed guide on the 10 side plank variations (from easiest to hardest)! Sep 16, 2024 · 2. Overall, the forearm plank is a beginner-friendly core exercise to perform. Jan 26, 2025 · The forearm plank stands as the cornerstone of all variations. The wall-supported plank variation enhances endurance, improves breath control, and promotes mindful movement, making it a well-rounded addition to a yoga practice. Starting in forearm plank, I like to pivot my left forearm about 45 degrees, maintaining elbow-under-shoulder alignment as I shift my weight onto the left side. When you are in the tabletop position, place the forearms on the ground instead of your hands. Detailed description of Plank Pose Forearm Plank Pose Flow (Phalakasana Phalakasana Ii Vinyasa)with benefits, yoga sequencing ideas with pictures, contraindications, modifications, variations, and breathing techniques. Mar 24, 2024 · 16 Plank Variations to Strengthen Your Core for Every Fitness Level Dealing with wrist pain or want to build shoulder strength? Try these toned-down and leveled-up plank variations to make the exercise work for you. The plank is a fundamental core exercise used by beginners, elite athletes and gym-goers alike. Jul 12, 2024 · Here, find the top 10 plank variations for spicing up your workouts. Plank Leg Raise. Looking to strengthen your core? Here are ten harder plank variations that will challenge your core strength. These plank variations do just that. It may be helpful for those students who are gaining strength and balance to practice this advanced balancing pose: Side Plank Pose Ii. Sep 7, 2024 · A trainer breaks down how to perform 10 of the best plank variations to sculpt a strong and defined six-pack. Oct 22, 2024 · The best plank variation to help strengthen the back is the forearm plank (more on how to do one below) because you’ll generate more tension through the core and lats. Aug 3, 2023 · Plank Pose Variations Forearm Plank Pose – For people with weak wrists or wrists problems, they can practice this pose by placing their forearms on the ground. Check out these 15 Plank Variations to include in your Core Training Program. The side plank might not look like much but it is one of the most effective low-impact core-strengthening bodyweight exercises. How Long Should You Hold Isometric Plank Positions? The initial goal is to hold the plank for 30 seconds. If you stick to the standard forearm planks every workout, of course Apr 29, 2025 · A personal trainer shares the best plank variations to boost your core strength fast. Whether you're new to fitness or an experienced athlete, mastering side plank variations can transform your workouts. Jun 6, 2022 · Begin in an elbow plank position. Before moving on to these Plank Variations, you want to make sure that you’ve mastered the Basic Plank with Pelvic Tilt. 4 days ago · 5 best plank variations to try, according to top pros What is a plank? A plank involves holding your body in a straight line, either on your forearms or hands, for a set period of time. Jul 26, 2024 · Forearm planks help strengthen your core muscles, so learn how to do a forearm plank correctly and what variations you can use. Mar 24, 2025 · A modification of Plank Pose, Forearm Plank Pose or Dolphin Plank Pose strengthens and tones the core, thighs, and arms. Forearm Plank Pose Wall Alternate Legs Lift Flow may not be suitable for individuals with shoulder, elbow, or forearm injuries, as the pressure against the wall can strain these areas. Walking Plank. Discover variations of 4000+ more yoga poses to teach in your yoga classes! May 12, 2024 · Learn the benefits of a plank exercise, how to do a plank with proper form, and plank variations for everyone. The pose engages multiple muscle groups at once, simultaneously building core, back, leg and arm strength. These 11 unique moves challenge nearly every muscle in your body, making you stronger and fitter. Nov 6, 2024 · There are many ways to do a plank, from straight-arm, side, and one-legged planks to plank knee taps and jacks. May 17, 2025 · Plank Variations and Their Muscle Activation Plank variations allow for targeting specific muscle groups more intensely or introducing new challenges to the body. The elbows will be directly under the shoulders. Engage your core and lift one arm Jan 17, 2025 · 9 Variations Of Planks We provide guidance below on the best plank variations for optimizing your core and upper body routine. Forearm Plank Aug 9, 2019 · For your healthiest core, you want to challenge and strengthen it from multple angles. Why? "This move really targets the obliques and lateral core muscles, while also challenging shoulder stability Feb 24, 2025 · In this article, we’ll explore the different plank exercises that can take your core training to the next level, These plank variations for core help you build strength, stability, and endurance while keeping your workouts fresh and engaging. May 16, 2021 · Front Plank What it does: This variation is similar to the forearm plank, but requires more shoulder, arm, and wrist stability, especially if you do it on your fists instead of your palms. May 11, 2024 · Supercharge your core workout with these plank variations. Jul 7, 2023 · In the meantime, these best plank variations will torch your core, work various muscle groups and help you build strength. These examples of the best plank variations work your core from all angles and keep ab workouts fun. If you struggle to perform plank exercises, try these 4 modified planks for beginners. To start, get into a standard plank position with your hands placed directly under your shoulders. Plank Shoulder Tap. Forearm Plank This is one of the Plank variations that builds upper body strength without placing load on your wrists, which is common in vinyasa classes but rare in daily life. Repeat on the other side. Try these 11 side plank variations to strengthen your abs, target your obliques, and improve stability. Jan 4, 2025 · The forearm plank is one of the variations of the fundamental Plank Pose that engages multiple muscle groups while promoting core stability. Jan 24, 2023 · 7 Trainer-approved Plank Variations To Try Sports & Activity Certified personal trainers share their go-to variations of planks that can strengthen your core, upper body and lower body all at once. This variation targets your abdominals, obliques, and shoulder muscles. From the standard plank position, rotate to one side while keeping one elbow and forearm on the ground. Aug 22, 2024 · A personal trainer outlines 10 of the best plank variations for every fitness level to build core strength. Two of the more common variations are the forearm plank and the straight arm plank. Regular planks can be done either on the forearms or hands. It is a supported and easier variation of Side Plank Pose Crunch. This position decreases wrist strain, making it more accessible for individuals with wrist discomfort. Lift one leg toward the ceiling, keeping it straight and your body stable. The forearm plank is a popular abs workout that is known for its ability to strengthen and stabilize the core. You can switch it up by doing them on your hands one week and on your forearms the next! These variations primarily Forearm Side Plank Coming into side plank on the forearm will strengthen the working side of your body while taking the wrist and hand completely out of the picture. Position your elbows directly under your shoulders, maintain a perfectly straight back, and focus on drawing your navel toward your Learn why side planks may not be challenging enough and how to do side planks variations with correct form and avoiding common mistakes. 5 of the best plank variations, according to PTs 1. Jul 18, 2024 · The side plank will give you stronger obliques and can help you unlock heavier deadlifts and squats. May 3, 2024 · Discover challenging plank variations to transform your core strength and stability. It also strengthens the shoulder muscles for improved upper body stability and strength. 4 days ago · Variety is the spice of life, remember. Apr 22, 2025 · This article provides 15 plank variations, ordered from easiest to hardest, to strengthen your core. One-Arm Plank. Here are 8 plank variations to mix up your standard core training. cvnzawd ftlgxx ksxj lsmrpds lsyd kyscyk pgepp syqpr cvpxdev garl