The basic plank is great, but your core needs variety to keep progressing. These 8 variations target every angle of your midsection.
Side Plank
Targets obliques. Stack feet, prop on one forearm, lift hips. Hold 30-60 seconds per side.
- Beginner: Bend bottom knee
- Intermediate: Straight legs
- Advanced: Top leg raised
Plank Shoulder Taps
Anti-rotation exercise. In push-up position, tap opposite shoulder without hip rotation. 3×20.
RKC Plank
Maximum tension plank. Squeeze glutes, quads, abs. Hold 10-15 seconds for maximum intensity.
Conclusion
Progress through these variations over 4-6 weeks for a stronger, more functional core.
