30 Plank Variations That Will Transform Your Core From A Trainer

How to:

1. Start in a high plank position.
2. Lift hips into a downward dog position.
3. At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.
4. Return to plank, driving right knee to tap right elbow.
5. Continue for 30 seconds.
6. Repeat on the opposite side.

How to:

1. Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.
2. Bring left knee toward left elbow in a crunch, engaging obliques as you do.
3. Return to start and continue for 30 seconds.
4. Repeat on the opposite side.

How to:

1. Start in a side plank on right forearm with left arm extended overhead.
2. Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.
3. Reverse the motion to return to start and continue for 30 seconds.
4. Repeat on the opposite side.

How to:

1. Start in a side plank on right forearm with your left arm toward ceiling.
2. Slightly lift left foot and swing it forward while bringing left hand to tap toes.
3. Return to start hovering left foot over right and continue for 30 seconds.
4. Repeat on the opposite side.

How to:

1. Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
2. Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.
3. Then shift forward to bring chest beyond elbows and heels slightly forward.
4. Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)

How to:

1. Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
2. Slowly and with control bend and lower right knee to touch mat.
3. Reverse the motion.
4. Repeat with left knee.
5. Continue alternating for 45 seconds.

How to:

1. Start in a high plank, shoulders over wrists, pelvis tucked, and ribs drawn toward hips.
2. Drive right knee toward chest.
3. Replace right foot on the mat and immediately drive left knee toward chest.
4. Replace left foot on the mat.
5. Continue alternating for 45 seconds.

How to:

1. Start on all fours with knees under hips and wrists under shoulders.
2. Lift left arm out in front of you, and extend right leg straight behind you.
3. Bend left elbow and right knee, then bring them together to touch underneath your body.
4. Extend back out straight. Continue for 30 seconds, then repeat on the opposite side.

Pro tip: Level up by starting in a high plank position.

How to:

1. Start in a forearm plank position with elbows under shoulders and knees, hips, and torso in a straight line.
2. Drop right hip toward the floor, then return to center.
3. Immediately drop the left hip toward the floor.
4. Continue alternating for 45 seconds.

How to:

1. Start in a high plank position with knees, hips, and shoulders all in a straight line.
2. Simultaneously tap right hand to left shoulder, and jump feet out wide.
3. Simultaneously jump feet together and replace hand on the mat.
4. Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.

How to:

1. Start on left side with left forearm on mat and knees bent.
2. Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.
3. Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.
4. Reverse the movement to return to start.
5. Continue repeating for 30 seconds, then switch sides and repeat.

How to:

1. Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.
2. Without moving hips, slowly bend and lower both knees to the ground with control.
3. Gently tap the mat and straighten legs back out.
4. Continue repeating for 45 seconds.

How to:

1. Start in a high plank position with knees, hips, and shoulders all in a straight line.
2. Bend knees and jump both feet in toward arms.
3. Jump both feet back and extend legs to high plank position.
4. Continue repeating for 45 seconds.

How to:

1. Start in a high plank with back flat and shoulders over wrists.
2. Lower right forearm to the mat.
3. Lower left forearm to the mat, and pause in the forearm plank position.
4. Place right hand on the mat, and press to straighten right elbow.
5. Place left hand on the mat and press to straight left elbow into high plank.
6. Continue repeating for 30 seconds.

How to:

1. Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)
2. Use obliques to lower hips toward the mat with control.
3. Reverse the movement to return to start
4. Continue repeating for 30 seconds, then repeat on the opposite side.

How to:

1. Start in high plank position with shoulders over wrists and body in a straight line.
2. Drive right knee to tap right elbow.
3. Straighten right leg back and up without moving hips.
4. Lower right foot to return to start.
5. Continue for 30 seconds, then repeat on the opposite side.

How to:

1. Start on all fours, in tabletop position.
2. Lift knees to hover two inches off the ground.
3. Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.
4. Return right hand and left foot to floor.
5. Then, lift left hand and right foot and tap right knee.
6. Replace left hand and right foot on the amt.
7. Continue alternating for 45 seconds.

How to:

1. Start on all fours, in tabletop position.
2. Lift knees to hover two inches off the ground.
3. Squeezing core and keeping back flat, lift right hand and to tap left shoulder.
4. Replace right hand on the floor.
5. Repeat with opposite side.
6. Continue alternating for 45 seconds.

How to:

1. Start in a high plank position.
2. Jump both feet toward left elbow, then return to center.
3. Repeat on the opposite side.
4. Continue alternating for 45 seconds.

How to:

1. Start in a high plank position.
2. Jump feet in toward hands, planting them behind or just outside arms.
3. As soon as feet come in, lift chest into a low squat position.
4. Raise arms next to ears.
5. Place palms down on the ground and jump back to start.
6. Continue for 45 seconds.