The plank is a popular exercise that targets your core muscles, which includes your abs, obliques, and lower back. It is a great way to improve posture, stability, and overall strength.

However, doing the same plank exercise over and over can become dull and repetitive. That is why we’ve compiled a list of seven different plank variations to keep your workouts fresh and challenging.

1. Side Plank

The side plank targets your oblique muscles, which run along the sides of your torso. To perform a side plank:.

1. Lie on your side with your elbow underneath your shoulder and your feet stacked on top of each other.
2. Lift your hips off the ground and hold for 30 seconds.
3. Lower your hips to the ground and repeat on the other side.

2. Knee-To-Elbow Plank

This variation targets your obliques as well as your hip flexors. To perform a knee-to-elbow plank:.

1. Get into a plank position with your wrists under your shoulders and your feet hip-width apart.
2. Bend your left knee and bring it towards your right elbow.
3. Return to your starting position and repeat on the other side.
4. Do 12 reps on each side.

3. Plank with a Reach

This variation adds an upper body strengthening component to the traditional plank. To perform a plank with a reach:.

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1. Get into a plank position with your wrists under your shoulders and your feet hip-width apart.
2. Extend your right arm out in front of you and hold for a few seconds.
3. Return to your starting position and repeat on the other side.
4. Do 12 reps on each side.

4. Plank with Leg Lifts

This variation targets your glutes and hamstrings while still working your core. To perform a plank with leg lifts:.

1. Get into a plank position with your wrists under your shoulders and your feet hip-width apart.
2. Lift your left leg off the ground and hold for a few seconds.
3. Lower your leg to the ground and repeat on the other side.
4. Do 12 reps on each side.

5. Forearm Plank to Dolphin Pose

This variation combines the plank with a yoga pose to target your core muscles and shoulders. To perform a forearm plank to dolphin pose:.

1. Get into a forearm plank position with your elbows under your shoulders and your feet hip-width apart.
2. Push your hips up and back, coming into a downward-facing dog position.
3. Return to your starting position and repeat for 12 reps.

6. Bird Dog Plank

This variation challenges your balance and coordination while targeting your abs and lower back. To perform a bird dog plank:.

1. Get into a plank position with your wrists under your shoulders and your feet hip-width apart.
2. Lift your left arm and right leg off the ground and hold for a few seconds.
3. Lower your arm and leg to the ground and repeat on the other side.
4. Do 12 reps on each side.

7. Plank-to-Pushup

This variation increases the intensity of the traditional plank by adding an upper body strengthening component. To perform a plank-to-pushup:.

1. Get into a plank position with your wrists under your shoulders and your feet hip-width apart.
2. Lower yourself down to the ground, keeping your elbows close to your body.
3. Push yourself back up to your starting position and repeat for 12 reps.

By incorporating these variations into your workout routine, you can challenge your core muscles in new ways and avoid the dreaded workout plateau. Remember to maintain proper form and breathe throughout each exercise.