There are numerous plank variations that you can choose from, and doing it is free and only takes a few minutes — no gym membership or special equipment is required. Planking and other core exercises help to protect your back, prevent exercise-related injuries, improve your posture, and boost your mental function. Here are lists of the best plank variations that you can do anywhere.

High Plank

A Man Doing High Planks (Plank Variations)
Pro Gym Workout on YouTube

High planking is one of the most effective plank variations to incorporate into your strength-training program. A high plank is a bodyweight exercise that works all of your muscles, including your core, glutes, quads, hamstrings, and calves.

High plank is excellent for core stability and can also help you improve your posture and overall balance.

Forearm Plank

A Man Doing Forearm Planks
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Forearm planking is a static core exercise that is similar to holding the top of a push-up with both elbows and hands on the floor. The pose works for multiple muscle groups at the same time, strengthening the core, back, legs, and arms.

Forearm planks are an excellent plank variation for targeting your core muscles. This core exercise will strengthen your shoulders, chest, upper back, and thighs in addition to your abs.

If you’re having a hard time doing this exercise, start with high planks to strengthen your foundation.

See Also: 15 Plank Variations You Haven’t Tried but Need to ASAP

Side Plank (Left And Right)

A Man Doing Side Planks
Photo Credits: Jordan Yeoh Fitness on YouTube

A side plank is a bodyweight and upper body movement exercise that works the core muscles and improves spinal stability. This simple and effective bodyweight exercise works the ab muscles in general, with a focus on the obliques.

Side planking is excellent for improving core stability. Side planks also help to strengthen and stabilize our spine, and they are an excellent core exercise for developing oblique strength. Another advantage of side planks is that they help with strength imbalance.

Shoulder Tap Plank

A Man Doing Shoulder Tap Planks
Photo Credits: Jordan Yeoh Fitness on YouTube

Shoulder taps, also known as high plank shoulder taps, are advanced plank variations that work both your core and your shoulders. Shoulder taps are an admirable variation of the active plank. Because high plank shoulder taps are an anti-rotation exercise, you must keep your shoulders and hips steady to improve your stability.

Shoulder taps are a compound exercise because they work many muscles, particularly the core, obliques, and shoulders. Shoulder taps are also a type of resistance training that can assist you in developing stronger shoulders and core muscles.

See Also: 10 Best Plank Variations To Try For Total Core Strength

Reverse Plank

A Man Doing Reverse Planks
Calisthenimovement on YouTube

A reverse plank is an excellent core exercise for targeting muscle groups all over your body. Reverse planking engages your abdominal muscles, including the rectus abdominis, or six-pack muscle. The reverse plank can also help you lose weight and build a stronger core.

In addition, unlike traditional bodyweight exercises such as the plank and push-up, which target the anterior muscles on the front of your body, the reverse plank focuses on your posterior muscles such as the hamstrings, glutes, and lower back muscles.

Plank Jacks

A Man Doing Plank Jacks
Photo Credits: Jordan Yeoh Fitness on YouTube

The plank jack is a combination of two very common core exercises: the plank and the jumping jack. Plank jacks are a combined cardio and core-strengthening exercise so they can help you strengthen the muscles of both the upper and lower body and improve your cardiovascular endurance.

Because the major benefit of the plank jack is that it improves strength and stability in addition to adding a cardio component to your workout, you must make sure your upper body and core are staying stabilized during the jumps.

See Also: Exercises to Lose Weight and Strengthen Your Core

Plank Mountain Climbers

A Man Doing Plank Mountain Climbers
Photo by Li Sun on

Plank mountain climbers are another explosive compound bodyweight exercise that works the arms, shoulders, core, and quads. This exercise includes a cardio component that will improve your muscular endurance by having you start in a plank position and alternate between bringing one knee to the chest and back out.

Mountain climbers should be included in your training regimen if you want to lose belly fat and get shredded abs. This compound exercise combines cardio, core strength, and muscular endurance training. It will specifically target your lower abs, which are usually the most stubborn part of the abdominals to get rid of.