30(ish) Days of Plank Variations
Elbow Plank
The classic move where you should start your planking journey.
- Make sure to keep your tush down and head in neutral or looking slightly forward.
- Keep shoulder directly above elbows or a little bit forward.
- Squeeze the butt and thighs together & Breathe
Today's challenge: Set your baseline. Hold this plank (with good form) as long as you can &
write down your time.
Top of Push-Up Plank
- Just like Elbow Plank but arms pressed to extension
- Hands directly under shoulders
- For some this is easier due to slight incline of body.
Today's challenge: Same as yesterday (Write down your time - some will find it
easier/harder than Elbow Plank)
Side Plank
- Rotate the body and like standard plank, keep the elbow directly under the shoulder
- Pull the hips up toward the sky
- Have the top arm placed either on hip or extended up.
*To modify, place bottom knee on the ground.
Today's challenge: Hold right side plank 30 seconds, left side 30 seconds. Repeat.
Plank Jacks
- Start in classic plank position (elbow or straight arm)
- Feet start together, then jump them a little wider than shoulder width apart and jump back to start
- Try to keep you good form (tush tucked, head in neutral, etc)
Today's challenge: 30 second set. Repeat.
Spidermans
- Start at the top of push-up position
- With the foot flexed, bring the right knee toward the right elbow
- Leg is bent to 90° with the hip rotating the foot out, away from the body.
- While the leg is moving up, aim to connect your knee to your elbow or tricep
- Repeat with the left side
Today's challenge: Do 10 per side. Rest. Repeat.
Plank Up-Downs
- Start in the classic position and lift the right arm up, place the hand where your elbow was (right under the shoulder)
- Push up to the top of a push-up
- Lower back down, one elbow at a time and repeat with the other hand being the "lead" arm
Today's Challenge: Do 20 total - 10 with each lead arm.
Side Plank Knee to Elbow
(This one sucks, I'll be honest)
- Similiar to Day 7 as far as starting position, elbow directly below shoulder.
- Top arm is placed with hand on your head and elbow going toward the sky.
- The top leg bends up toward the elbow.
Today's challenge: Do 5 per side. Rest. Repeat.
Side Plank Toe Taps
- This is an amazing balance move. It will also work your core and shoulders.
- Start in elbow side plank, elbow directly below your shoulder.
- The top foot remains straight and kicks out and up while your top arm reaches to touch your toes.
- Return to start and repeat until set is over. Then move to the other side.
*to modify, keep bottom knee on the ground.
Today's challenge: 30 seconds on each side, repeat twice.
Plank Walks
- Start in push-up position and take a step to the side by moving both your hand on your leg.
- Then move the other side to return to push-up position.
- Repeat going back the other direction.
- Concentrate on keeping the butt down as it's easy to let it climb up.
Today's challenge: complete 30 second sets, at least 2 but aim for 4.
Plank Thrusters
- Push up start position.
- Keep your shoulders in line above hands.
- Jump your feet forward between your hands and back out to a tight plank.