20 Innovative Plank Exercise Variations

November 12, 2012

The plank is one of my favorite ab exercises, because it is meant to strengthen the muscles that protect the spine. As someone who experienced a spinal injury 20+ years ago, the plank has been a life saver. Here’s the best plank video I’ve ever seen online.

Here’s a list of the plank variations:

1. Weighted Plank :08
2. Stacker Plank :11
3. Rotator Cuff Plank :18
4. Tricep Kickback Plank :23
5. Push/Pull Plank :29
6. Spiderman Plank :33
7. Tug-of-war Plank :38
8. Valslide Hand Slides :42
9. Valslide Bodysaw :49
10. Valslide Side Slimmer :54
11. Plyo Plank to Pushup 1:03
12. Twist Plank 1:10
13. Extended 1:19
14. Off-The-Wall Plank 1:27
15. Fist-Pumpers 1:33
16. Starfish 1:38
17. TRX Side Plank Pikes 1:44
18. TRX Pendulum Swings 1:53
19. Ball Plank Knee Strikes 2:03
20. Stir-The-Pot 2:09

How I would recommend implementing these variations.

Since planks are a static exercise, you can get away with doing them more often than other ab exercises. My recommendation is to throw in a couple 5 minute plank workouts at home in addition to your regular ab workout rotation at the gym. Over the course of 2-3 months these plank variations will make a huge difference in the appearance and strength of your entire ab region.

Note: I have 2 new sections of my blog for quick tips and videos. My hope is to cater to those with short attention spans (I’m guilty of this)…but who want a good tip that will improve their physique. Here’s a quick explanation of the video section.

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{ 3 comments… read them below or add one }

Robert November 12, 2012 at 3:13 pm

First, let me say it is great to see you posting again Rusty. I’ve missed it.

I have a love/hate relationship with planks. The longer I hold a plank, the more I grow to hate it. However, once I started seeing the results, I grew to love them.

Pairing planks with hanging v-ups can make for a pretty intense ab workout, but you already knew that 🙂

Darren @ Transformation Cheat Sheet November 12, 2012 at 4:52 pm

I agree planks are a great exercise. Have you done stability ball planks with the TRX? Killer exercise.

Ali @ WHOLEistically Fit November 25, 2012 at 10:08 pm

I love planks – they are by far my favorite way to train my core. I’m excited to try out these variations! 😀

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