So many plank variations, so little time. Ha. If you’re doing my one-minute plank challenge it may seem like you have all the time in the world. Those 60 seconds can seem awfully long and it’s tempting to fill them up with all sorts of crazy plank variations. Choose wisely and use these three simple but effective plank exercises to get the best benefits.

These three plank variations serve a specific purpose, are achievable without sacrificing form, and make your plank time go faster. I’ve also included a terrific bonus plank challenge – I call it the Flapping Bandaid – at the bottom of this post.

Plank with Hip Extension

The primary focus with plank are your shoulders, chest, and core. I like to add in a simple but very controlled leg lift to more fully activate and engage the glutes. As you lift, pay particular attention keeping the hips down and your toes pointing to the ground. This will help you maintain your form and avoid any trunk and pelvic twisting.

  • Key muscles: Gluteus Maximus and Hamstrings
  • Form: Keep the hips low and level with each other.
  • Modifications: Drop down on your knees and lift from that position.

Plank with Side Touches

When done correctly, this is an excellent way to challenge your core and increase your shoulder strength. I especially like the side reaches with the arms. People tend to have better form with these as opposed to forward reaches. Forward reaches often lead to poor execution with the shoulder hiked up near the ear. To fully appreciate the challenge of this plank variation with side touches, try slowing it way down.

  • Key muscles: Core, particularly transverse abdominus. Also posterior shoulder muscles, including posterior deltoid and middle trapezius.
  • Form: Keep the hips low and level with each other.
  • Modifications: Drop to your knees to decrease the challenge OR move in super slow motion to increase it.

Side Plank

It’s super helpful to do this in front of a mirror if you can. You want your elbow directly under your shoulder and then a straight line from your top shoulder through that top hip down to your foot. The most common error with this exercise occurs when people flex at the hips and let their bottom drop back behind that line.

Once up in this position, you can simply hold or slowly drop the hip down and then lift up. You’re working on shoulder stability and really kicking in your obliques in this side plank position.

  • Key muscles: Obliques, shoulder stabilizers
  • Form: Keep your shoulders, hips, knees, and feet in a straight line.
  • Modifications: Drop the bottom knee to the floor. The top hand can also be placed on the floor in front of you, on your hip, or straight up to adjust the challenge.

Try these three simple but effective plank exercises. Then, if you need something else to keep you going, try watching this video while you plank.

One Bonus Plank Challenge

I didn’t plan on including a bonus challenge but discovered this very effective plank exercise while putting this together.

Instructions:

  1. Make a video of yourself doing all three plank variations.
  2. Re-do them all because you dislike the camera angle and you think your form could be better.
  3. Realize you have a bandaid flapping around on your ankle in all the videos…
  4. Re-do all the plank exercises again.
Eventually, that bandaid caught my eye.

Keep your sense of humor and stay fit!

You-tube plank with hip extension video.