20 Amazing Plank Variations for a Sculpted Core

Planks are one of the most effective exercises for strengthening and sculpting your core muscles. However, doing the same basic plank day after day can become boring and less effective over time. To take your core workout to the next level, incorporate these 20 amazing plank variations into your routine. These variations target different muscle groups in your core, providing a well-rounded and challenging workout.

1. Side Plank with Leg Lift

• Start in a side plank position with your forearm on the ground and your body in a straight line.
• Lift your top leg up while keeping your core engaged and your hips stable.
• Lower your leg back down and repeat on the other side.

2. Plank Jacks

• Begin in a high plank position with your hands directly under your shoulders.
• Jump your feet out wide, then jump them back together.
• Keep your core tight and your back straight throughout the movement.

3. Spiderman Plank

• Get into a high plank position.
• Bring your right knee towards your right elbow, then return to the starting position.
• Repeat on the left side, alternating sides with each rep.

4. Plank with Shoulder Taps

• Start in a high plank position.
• Lift your right hand and touch your left shoulder, then return to the starting position.
• Repeat with your left hand and right shoulder, alternating sides with each tap.

5. Plank Knee Tucks

• Begin in a high plank position.
• Bring your right knee towards your chest, then extend it back to the starting position.
• Repeat with your left knee, alternating sides with each tuck.

6. Reverse Plank

• Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you.
• Press into your hands and lift your hips off the ground, creating a straight line from your head to your heels.
• Engage your core and hold the position for a set amount of time.

7. Plank with Hip Dips

• Start in a high plank position.
• Lower your right hip towards the ground, then return to the starting position.
• Repeat on the left side, alternating sides with each dip.

8. Plank Reach Through

• Begin in a high plank position.
• Lift your right hand and reach it under your body, extending it out to the left side.
• Return to the starting position and repeat with your left hand, alternating sides with each reach.

9. Plank Up-Downs

• Start in a high plank position.
• Lower your right forearm to the ground, followed by your left forearm.
• Press back up onto your right hand, then your left hand, returning to the starting position.
• Repeat, leading with the left arm this time.

10. Plank with Leg Raise

• Begin in a high plank position.
• Lift your right leg off the ground, keeping it straight and engaged.
• Lower your leg back down and repeat with your left leg, alternating sides with each raise.

11. Plank with Reach and Rotate

• Start in a high plank position.
• Lift your right hand off the ground, reaching it towards the ceiling as you rotate your body to the right.
• Return to the starting position and repeat on the left side, alternating sides with each reach and rotation.

12. Plank with Knee Cross

• Begin in a high plank position.
• Lift your right knee towards your left elbow, crossing it under your body.
• Return to the starting position and repeat with your left knee and right elbow, alternating sides with each cross.

13. Plank with Arm and Leg Lift

• Start in a high plank position.
• Lift your right arm and left leg off the ground, extending them straight and engaging your core.
• Lower your arm and leg back down and repeat with your left arm and right leg, alternating sides with each lift.

14. Plank with Toe Tap

• Begin in a high plank position.
• Lift your right foot off the ground and tap it to the side, then return to the starting position.
• Repeat with your left foot, alternating sides with each tap.

15. Plank with Mountain Climbers

• Start in a high plank position.
• Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
• Continue alternating sides, moving at a rapid pace.

16. Plank with Torso Rotation

• Begin in a high plank position.
• Lift your right arm off the ground and rotate your torso to the right, opening your chest.
• Return to the starting position and repeat on the left side, alternating sides with each rotation.

17. Plank with Leg Extension

• Start in a high plank position.
• Lift your right leg off the ground and extend it straight behind you, engaging your glutes.
• Lower your leg back down and repeat with your left leg, alternating sides with each extension.

18. Plank with Knee Drive

• Begin in a high plank position.
• Lift your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
• Repeat at a rapid pace, driving your knees towards your chest with each rep.

19. Plank with Arm Reach

• Start in a high plank position.
• Lift your right arm off the ground and reach it straight out in front of you.
• Return to the starting position and repeat with your left arm, alternating sides with each reach.

20. Plank with Leg Circle

• Begin in a high plank position.
• Lift your right leg off the ground and make small circles with your foot in a clockwise direction.
• After a set amount of reps, switch to counterclockwise circles with your left leg.

Incorporate these 20 amazing plank variations into your core workout routine to challenge your muscles in new ways and achieve a sculpted and strong midsection. Remember to maintain proper form and engage your core throughout each exercise. Mix and match these variations to create a personalized plank routine that fits your fitness level and goals.