These plank exercises will be a great addition to your current training regime. With a core exercise for people of all abilities including workout examples.
Looking to add some variety into your core plank exercises? Well we have 16 variations for you to try out, from the classics to the more complex exercises. We have labelled each exercises so you can pick and chose which ones suit you best. We’ve even added full core workouts for every ability and a full body workout you can try too, let’s dive in!
Planks are a great way to train your core stability and strength, thereby improving posture, reducing the risk of back pain. Having a strong core is one of the main reasons why everyone should consider using resistance training for their health. Planks are one of the ways to achieve core stability along with other functional core exercises.
A lot of resistance training exercises require a strong core to be performed to a high quality. Take a KB Front rack reverse lunge, although the main emphasis of this exercise is leg strength, it also requires a great deal of core strength to be performed at a high quality. So many upper and lower body exercises require a strong core to be loaded.
Finally the main reasons to do plank variations is so you can be at ease in day to day life. This is one of the main reasons for doing resistance training in general. Yes it has so many health benefits, but one of the most salient is a general feeling of wellbeing in day to day life. This can come from just a few months of consistent training.
Planks can be done in stand alone core sessions. These are just a collection of core exercises you can use at home or in the gym to build a strong core. These are great for people who are short on time but still want to build a strong core. Have a look at some of the sample workouts we created for you below.
One of the most effective ways to use plank exercises into full body resistance training. They can be used in super-sets or tri-sets and allow you to see a lot of adaptation in a short amount of time. Check out a sample Programme Session where we integrate a lot of core work into full body resistance training.
EMOMS (every minute on the minute) are an excellent way to incorporate static holds (such as planks) into your training. They also make flowing through the session much easier, there is something about being on the clock which makes getting through tough core sessions much easier.
Adding static holds and carries into light intensity cardiovascular work is a great way to take a break from some mono-strucutral work (like the rower or bike) but not hike the heart rate to much.
Complete 3 rounds
Complete 3 rounds
Complete 3 rounds
Yes. These static holds do strengthen the core musculature, however only done with good technique. This technique is essential if you want to progress your core musculature.
No specific type of plank is necessarily better than other types of planks they just have different adaptations. For example the traditional plank will work a different group of muscles to the side plank.
This is a difficult question, beginner means a lot of things to different populations. A true beginner might not be able to hold a plank with good technique and need to use a top of press up hold or other easier exercises.
If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.
This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.