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20 Plank Exercise Variations – Strikes For A Plank Exercise



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20 Plank Exercise Variations – Moves For A Plank Workout

Planks are a must-do core move. And while you should always include the Basic Planks in your workouts, it can be fun to add some variety in every once in awhile.

All of these Plank Variations will continue to build your core strength and stability and help you prevent and alleviate low back and hip pain.

Most of these are not just isometric holds. Many of these Plank Variations involve movements that emphasis one area of your core, such as your shoulders, glutes, abs, obliques or quads.

The 20 Plank Exercises and Variations

1. Basic Plank ( 0:12)
2. Plank Pushup Hold ( 0:20)
3. Side Plank Oblique Twists ( 0:30)
4. Plank Scorpions (0:45)
5. Plank With Hip Dips (1:00)
6 Side Plank With Hip Dips (1:12)
7. Lower Ab Plank (1:28)
8. Side Plank with rotational reach (1:39)
9. Inchworm Plank (1:52)
10.Plank With Oblique Knee Tuck (2:09)
11. Bird Dog Plank (2:27)
12. Body Saw (2:41)
+Slider Body Saw (2:57)
13. Plank Jacks (3:15)
+Plank Step Outs (3:22)
14. Plank Climbers (3:32)
15. Plank With Knee Drive (3:45)
16. Planks With Reach Back and Out (4:00)
17.Suspension Trainer Side Plank (4:13)
18.Suspension Trainer Plank With Reach Through (4:25)
19. Posterior Plank Mountain Climbers (4:40)
20. Twisting Knee Tuck Plank (4:55)

Read the full Post here:

15 Plank Variations

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The secret about the Plank exercise, is that it looks very simple to do… But it is so effective in burning belly fat, burning calories and reducing body fat in general!

In fact it’s so effective that I recommend anyone willing to get in shape at home to start a 30 day Plank challenge!

Don’t get scared, it’s not as hard as it sounds. You won’t be sitting for 11 minutes doing Planks continuously.

This workout has rest time included, and some Plank variations to give you better results and make it more interesting.

The key here is to exercise everyday for 30 days with this Plank challenge at home – and watch the results on your body, belly, and maybe your six pack! (but only after 30 days).

So start the challenge today and be sure to subscribe to the channel to receive new video workouts regularly everyday Monday to Friday.

Also leave me a comment below to tell me how you feel and what is your current progress with this Plank challenge!

Good luck!
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  1. Klaudia Szécsényi

    July 24, 2021 at 7:22 pm

    I love your videos. 😀

  2. Star Shine

    July 24, 2021 at 7:49 pm

    These are excellent thank you

  3. t ma

    July 24, 2021 at 8:21 pm

    3:02 this is how i feel when i do plank only in socks

  4. Tamora P

    July 24, 2021 at 9:10 pm


  5. H H

    July 24, 2021 at 9:37 pm

  6. B Graff

    July 24, 2021 at 10:03 pm

    Well done! Are these planks a major part of your impressive core?

  7. jason mills

    July 24, 2021 at 10:57 pm

    Also, is there a stretch or exercise for your lumber? I fellow you and do your exercises and your the best please keep it up, thanks

  8. jason mills

    July 24, 2021 at 11:42 pm

    I’m glad I find different planks, we you say do 2 or 3 sets of 10 for the ones I like?

  9. bebebelle

    July 25, 2021 at 12:38 am

    Straight to the point is key! Thank you

  10. Hayley Clayton

    July 25, 2021 at 12:56 am

    What a powerful lady !! Killer workouts that are so challenging. Just what I’ve been looking for

  11. PatriciaMarie100

    July 25, 2021 at 1:10 am

    Are some of these variations okay after hysterectomy or prolapse surgery? Thanks

  12. andtothewestamerica

    July 25, 2021 at 2:06 am

    The suspension variations are awesome

  13. Eduardo Salazar moreno

    July 25, 2021 at 2:46 am

  14. Bilal Ahmed

    July 25, 2021 at 3:24 am

    my favourite variation was the dog walking in the end 😀

  15. Bryan M

    July 25, 2021 at 4:19 am

    Now that’s what I call art!

  16. Sports and fitness knowledge 01

    July 25, 2021 at 4:56 am

  17. Nelejean Catan

    July 25, 2021 at 5:08 am

    Easy when you watch but when you do it

  18. vignesh s

    July 25, 2021 at 5:17 am

    Wow! Absolutely fantastic Plank variations. … it's really works good … Thanks for the upload…

  19. icantdecide5

    July 25, 2021 at 6:02 am

    you should be proud that my gym teacher for school brought us here, meaning it was good enough to be shown to over 20 students

  20. Luis Carlos Sanchez

    July 25, 2021 at 6:35 am

    Gracias x ese vídeo es de gran ayuda. Para fortalecer piernas, abdomen ,torso.obliquos, hombros gracias x ser tan abierta con sus enseñanzas no hay egoísmo. La felicito.

  21. Dark Dawn

    July 25, 2021 at 7:09 am

    A word of advice:-Just read the comments while doing planks…..keeps you distracted

  22. Jeanary Tupal

    July 25, 2021 at 8:07 am

    Day 1 wish me luck

  23. Ayanika Paul

    July 25, 2021 at 8:20 am

    6th day done

  24. Ms Sueni

    July 25, 2021 at 9:18 am

    I did plank for 2 minutes 30 seconds without break

  25. Saliska Gautam

    July 25, 2021 at 10:15 am

    Someone please like this so that i remember to do workout

  26. Ayanika Paul

    July 25, 2021 at 10:54 am

    5th day

  27. Ananda Krishna

    July 25, 2021 at 11:47 am

    Today is my 4th far so good… feeling great..just sweeting even when fan is at its top speed…believe me..this exercise is worth doing

  28. Ayanika Paul

    July 25, 2021 at 12:04 pm

    4th day done

  29. Ayanika Paul

    July 25, 2021 at 12:35 pm

    It's my third day running. Thanks Roberta. Very effective exercise .

  30. aggy david

    July 25, 2021 at 12:52 pm

    Im on my second week

  31. Disha

    July 25, 2021 at 1:14 pm

    Is it just me or are the Seconds slower in the video than real life?

  32. Khushi

    July 25, 2021 at 2:06 pm

    First day 7:37 min with 15 +12+10+9+5 ..

  33. Twin A

    July 25, 2021 at 3:05 pm

    This is my 1st day…and i didnt finish it because im shaking…

  34. Indrani Bhattacharjee

    July 25, 2021 at 3:11 pm

    Can planks reduce belly fat? Or do they just tone our muscles?

  35. Adrianne Ayag

    July 25, 2021 at 4:07 pm

    Hi do these exercise also target our lower belly fat?

  36. amazing 22

    July 25, 2021 at 4:30 pm

    2 minutes of plank everyday

  37. Kris tina's

    July 25, 2021 at 5:03 pm

    Is this applicable for people that have PCOS? I was diagnosed today with this disease . I wasn't aware of this. But I'm still doing it and I lose 3 kilograms. today is my 8th day though.

  38. Oly D

    July 25, 2021 at 5:39 pm

    What will happen if I do only these set shown in video for 30 days? Is this set is enough to loose wright, if I fo not do any other exercise?

  39. Weavedin

    July 25, 2021 at 6:21 pm

    Managed the first 20s and that was it for the day

  40. Wyn

    July 25, 2021 at 7:18 pm

    This is amazing for loosing weight. Just want to ask with others that does planking, how do you protect your elbows from getting scars?

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