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Plank exercise. Various types of planks

Author: Mikhail Ziborov - author of the site makefitness.pro.
2024-01-17

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I have already discussed in detail the well-known plank position, where you are resting on your forearms and toes. In this article, the exercise itself is described, along with its pros and cons, its purpose, and most importantly, who it is suitable for and who it is not.

But the thing is, there are so many different planks with such varied purposes that it deserves a separate piece of content. Did you know about the plank with jumping jacks? It’s a plank where you jump! And did you know there is a Telegram channel where subscribers receive exclusively useful information related to fitness and nutrition daily?

So, let’s discuss the exercise "plank" and its variations.

Side Plank (Plank on the Side)

We balance on one hand and foot, engaging our core. This works the oblique abdominal muscles. There are various modifications of this exercise. For example, raising the pelvis in the side plank

where you not only hold the position but also lower and raise your pelvis, which enhances the workout for the sides.

There is also the elbow-to-knee draw in the side plank:

We stand on one hand and one leg while bringing the free hand and leg together (drawing the knee to the elbow). This exercise is unique in that it is statodynamic: while one part of the body is statically engaged (motionless), the other operates dynamically (moving). If you draw the opposite elbow and knee together, it turns into twisting in the side plank.

Another variation of this exercise is the side plank with torso rotation,

where you stand in a side plank while twisting and rotating the torso.

All of these exercises target the abdominal muscle group, i.e., the abs and obliques.

But if you do leg abductions upwards in the side plank,

you will also engage the glute muscles while simultaneously strengthening the obliques. These and other exercises (literally for every single muscle) can be found in one of the sections of our website.

Leg Swings in Plank (in Prone Position)

You simply hold the plank position (but on your hands instead of on your elbows, as is usually done) and raise one leg up. The leg should be straight. Lower it, then raise the other leg.

The next variation is leg swing up in plank with knee tuck.

Here, after performing the swing, you bring your knee to your chest: swing-knee to chest, swing-knee to chest. This engages the abs and quadriceps more actively. If you keep the position of the legs the same (doing 15-20 repetitions on one leg), the exercise becomes even more challenging.

Raising a Straight Arm Up in Plank

This exercise also aims to develop balance and strengthen the abs and upper shoulder girdle. A more complex version is the Superman plank,

where you simultaneously raise the opposite leg and arm: it wonderfully develops stabilizing muscles in addition to the target muscle groups.

These exercises not only work the abdominal muscles but also the leg muscles, and in the last exercises, the shoulders and scapulae are targeted.

Classic Plank

But we will not discuss the simple static plank but rather its modified variations. For example, plank with knee tucks to the side

Here, we are on our elbows and toes, and we try to pull one knee to the chest from the side. For those who find this difficult, here is a slightly simpler version: plank with knee tucks from below.

In this case, the knee is pulled to the chest, but you need to lift your pelvis slightly to avoid touching the floor.

One particularly noteworthy exercise is the "mountain climber."

This is a kind of plank on your hands with alternating knee pulls to the chest. It is the simplest version of a dynamic plank in a prone position.

There is also the pendulum plank.

In this variation, while maintaining a classic plank, you tilt your entire body from side to side. Another variation is the hip lift in plank (the "mountain" in the plank).

Here, you lift your pelvis so that your legs and torso form a mountain (a shaped triangle). Then, lower your pelvis back to the regular plank.

To strengthen the upper shoulder girdle, not just the abs, you can use the changing hand position in plank.

This involves holding the plank on your hands, but then lowering one hand, placing it on your forearm (elbow), and then the other. Naturally, you also need to rise back to the starting position the same way.

Finally, an unconventional exercise mentioned at the beginning – jumping jacks in plank.

Your task is to jump while in a plank position so that you can change the position of your feet: jump – feet wider, jump – feet together. For those who find it difficult to execute while on elbows, I recommend transitioning to hands and easing the task.

For those who want to achieve real results in weight loss or body shaping, I recommend approaching the issue comprehensively, rather than relying on half-measures like doing various planks. In this section of the website, you will find free workout programs for any goals, and in this section – a nutrition plan with a ready-made menu.

If needed, here is the article "Exercises for a Flat Stomach", just in case.

Reverse Plank

This is a position in which you are facing up rather than down. Sit on the floor, place your hands behind you for support, and lift your body, keeping it straight on your hands and heels. Your legs and torso should be aligned (straight). This is the reverse plank.

The dynamic version of this exercise is the hip lift in reverse plank, where you lower your hips to the floor, but do not sit down, just touch your glutes to the ground and then lift up again.

These exercises target strengthening the gluteal and lower back muscles, as well as engaging some core muscles.