The 15 Ultimate Core Plank Exercises With Workout For All Levels

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.

9 min read
Sean's profile
Written by
Sean Klein
Published on
15/03/22
Last updated
02/05/22
In This Resource
  • Benefits of Core Planks Exercises
  • 1. Core Stability
  • 2. Improves Movement Quality
  • 3. Day to Day Quality of Life
  • The 15 Ultimate Core Plank Exercises for All Levels
  • How To Use Plank Ab Exercises
  • 1. In Stand Alone Core Sessions
  • 2. Integrated into Full Body Sessions
  • 3. In EMOM’s
  • 4. In Cardiovascular Circuits
  • Sample Core Workout with Plank Variations
  • Beginner Workout
  • Intermediate Workout
  • Advanced Workout
  • More Core Exercises
  • Common Questions
  • Do Planks Really Strengthen Your Core
  • What Type Of Plank Is Best For Core
  • How Long Should A Beginner Hold A Plank

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!

Benefits of Core Planks Exercises

1. Core Stability

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.

2. Improves Movement Quality

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.

3. Day to Day Quality of Life

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.

The 15 Ultimate Core Plank Exercises for All Levels

How To Use Plank Ab Exercises

1. In Stand Alone Core Sessions

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.

2. Integrated into Full Body Sessions

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.

3. In EMOM’s

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.

4. In Cardiovascular Circuits

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.

Sample Core Workout with Plank Variations

Beginner Workout

Complete 3 rounds

1. Plank

Hold for 45 seconds

2. Side Plank

Hold for 15 seconds

3. DB Full Moon

Complete 8 repetitions

Intermediate Workout

Complete 3 rounds

1. Long Lever Plank

Hold for 45 seconds

2. Straight Arm Side Plank

Hold for 20 seconds

3. Half Kneeling Plate Halo

Complete 10 repetitions

Advanced Workout

Complete 3 rounds

1. Feet Elevated Ring Plank

Hold for 40 seconds

2. KB Straight Arm Side Plank

Hold for 20 seconds

3. KB Windmill

Complete 4 repetitions

More Core Exercises

Common Questions

Do Planks Really Strengthen Your Core

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.

What Type Of Plank Is Best For Core

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.

How Long Should A Beginner Hold A 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.

Thanks for reading. If you enjoyed this resource you can find more below, or try our Programme.

Sean Klein

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