8 Beginner-Friendly Plank Variations to Strengthen and Shred Your Core

The plank is a powerhouse exercise that has stood the test of time for one simple reason: it works. Targeting multiple muscle groups, especially the core, it's a go-to move for building strength, stability, and endurance.

While the traditional plank is a staple, there are several beginner-friendly variations that can elevate your core workout and help you on your journey to a stronger, more sculpted midsection.

1. The Classic Plank: Building a Solid Foundation

Before diving into variations, it's essential to master the classic plank. Here's how to do it:

Start in a push-up position with your hands directly beneath your shoulders.
Engage your core, glutes, and leg muscles.
Keep your body in a straight line from head to heels, making sure not to let your hips sag or pike up.
Hold the position for as long as you can while maintaining proper form.

Once you've got the classic plank down, you're ready to explore these beginner-friendly variations:

2. Knee Plank: Reducing Intensity, Retaining Benefits

The knee plank is an excellent modification for those just starting their core-strengthening journey. It reduces the load on your upper body while still engaging your core muscles.

Begin on your hands and knees.
Lower your forearms to the ground, maintaining a straight line from your head to your knees.
Keep your core engaged and hold the position.

3. Plank on an Elevated Surface: Gradually Increasing Intensity

Using an elevated surface, like a bench or step, can make the plank less challenging for beginners while still targeting the core effectively.

Place your forearms on the elevated surface.
Extend your legs behind you, forming a straight line from head to heels.
Engage your core and hold the position.

4. Plank Shoulder Taps: Enhancing Stability and Balance

This variation adds a dynamic element to the plank, engaging your core and stability muscles even more.

Start in a traditional plank position on your hands.
While maintaining a stable core, lift one hand and touch the opposite shoulder.
Return the hand to the starting position and repeat on the other side.

5. Side Plank: Engaging Obliques

The side plank variation focuses on the oblique muscles, which run along the sides of your core.

Lie on your side with your legs stacked and your elbow directly beneath your shoulder.
Lift your hips off the ground, creating a straight line from head to heels.
Engage your obliques and hold the position.
Repeat on the other side.

6. Plank Leg Lifts: Boosting Lower Body Engagement

Adding leg lifts to your plank routine increases the demand on your core while also engaging your lower body.

Begin in a traditional plank position on your hands.
Lift one leg off the ground while keeping your hips stable and square.
Lower the leg and repeat on the other side.

7. Plank with Knee Tucks: Introducing Dynamic Movement

This variation adds a dynamic movement that engages your core and also requires some coordination.

Start in a traditional plank position on your hands.
Bring one knee towards your chest while simultaneously rounding your upper back.
Return to the starting position and alternate sides.

8. Plank Rocking: Improving Balance and Core Stability

Plank rocking challenges your balance and stability, making it an excellent variation for core strength development.

Begin in a forearm plank position.
Gently rock your body forward and backward, maintaining control and engaging your core throughout.
Incorporate these beginner-friendly plank variations into your core workout routine.

Final Thoughts

Remember to focus on maintaining proper form and engaging your core muscles to get the most out of each variation. As your strength and confidence grow, you can gradually increase the duration or intensity of each variation.

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