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"name": "Ben Kissam, BS"
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"headline":"15 Plank Exercises To Strengthen Your Abs",
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"description":"Planks are an amazing full-body exercise. Here are the 15 best plank exercises you can do right at home to strengthen your abs and other muscles.",
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"text": "Planks help develop core strength, especially in the abs, lower back, hips, and glutes. These muscles in your midline do the most work while in a plank position, but your shoulder and leg muscles work to keep you off the ground, too. Planks are truly a full-body workout."
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<article>
<div>
<ul>
<li><a href="#section1">What Is a Plank Exercise?</a></li>
<li><a href="#section2">How Long Should a Beginner Hold a Plank?</a></li>
<li><a href="#section3">Do Planks Help You Get a Flat Stomach?</a></li>
<li><a href="#section4">15 Plank Exercises To Strengthen Your Abs</a></li>
<li><a href="#section5">Plank Exercises: Wrap Up</a></li>
</ul>
</div>
<section>
<p>Even though you aren't moving when you do this exercise, planks are one of the most effective full-body exercises you can do.</p>
<p>When performed correctly, plank exercises strengthen and stabilize your core, upper body, and lower body. Certain variations can even turn planks into a cardio workout.</p>
<p>So if you haven't been using planks in your fitness routine, now might be a good time to start.</p>
<p>Let's take a look at why planks are beneficial, how long a beginner should be able to hold a plank, and 15 exercises you can do right at home to strengthen your abs.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>What is a plank exercise?</h2>
<p>There are many variations of this movement, but a basic plank is an isometric core-strengthening exercise performed in a push-up position. <sup><a target="_blank" href="https://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups" rel="nofollow noreferrer">1</a></sup></p>
<p>An isometric exercise is performed without movement. Instead, you work your muscles by holding a certain posture or resisting a certain force. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882444/" rel="nofollow noreferrer">2</a></sup></p>
<p>With a plank, the goal is to maintain posture while you keep your legs off the ground as long as possible.</p>
<h3>What is a plank exercise good for?</h3>
<p>Planks help develop core strength, especially in the abs, lower back, hips, and glutes.</p>
<p>These muscles in your midline do the most work while in a plank position, but your shoulder and leg muscles work to keep you off the ground, too. Planks are truly a <a target="_blank" href="https://www.warriormade.com/content/exercise/full-body-workout-for-weight-loss/" rel="noreferrer">full-body workout</a>.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>How long should a beginner hold a plank?</h2>
<p>As a beginner, a good, attainable goal you can set is to hold a plank for thirty seconds.</p>
<p>That said, don't be discouraged if you can't do that, or even come close. Like anything in life, if you've never done a plank before, your body will simply improve with regular practice. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/" rel="nofollow noreferrer">3</a></sup></p>
<p>Start by adding planks (or plank variations, some of which are described below) to your workouts a few times a week, and try to increase the difficulty of exercise or number of seconds you hold it.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section3">
<h2>Do planks help you get a flat stomach?</h2>
<p>Resistance exercise of any kind can help you <a target="_blank" href="https://www.warriormade.com/content/exercise/foolproof-guide-to-building-lean-muscle/" rel="noreferrer">add lean muscle</a> to your abdominal area. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/" rel="nofollow noreferrer">4</a></sup></p>
<p>If your bodyfat percentage is relatively low already, doing planks may help your ab muscles show more.</p>
<p>However, diet plays a bigger role for improving body composition and/or getting a flat stomach. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735822/" rel="nofollow noreferrer">5</a></sup> You can't out-exercise a bad diet, so be sure to eat a <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101/" rel="noreferrer">healthy diet</a> that promotes <a target="_blank" href="https://www.warriormade.com/6-week-challenge/join/" rel="noreferrer">fat loss</a> along with your plank workouts. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4864009/" rel="nofollow noreferrer">6</a></sup></p>
<p>If you're trying to lose weight with your exercise routine, try some of the more movement-based plank exercises below as part of a HIIT workout (#4, #10, and the advanced exercises in #15 are good examples).</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section4">
<h2>15 plank exercises to strengthen your abs</h2>
<p>Below are 15 <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank exercises</a> you can do to strengthen your abs. </p>
<p>Also, here are 3 at-home workout suggestions you can try using some or all of the exercises listed:</p>
<ul>
<li>Go down the list of movements. Hold each exercise for 20 seconds, then rest for 10 seconds.</li>
<li>Pick one plank exercise and hold it for 1 or 2 minutes. Break when necessary, but complete your goal time in as few sets as possible.</li>
<li>Move through each pose listed below. Hold each for 5 seconds before moving into the next exercise. Go through the list of movements 4 times.</li>
</ul>
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<h3>1. High hand plank</h3>
<p>The high hand plank is also the most common plank exercise, and forms the foundation for several exercises on this list.</p>
<ul>
<li><strong>Video:</strong> How to do a <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-plank/" rel="noreferrer">plank with perfect form</a>.</li>
</ul>
<p>To perform:</p>
<ul>
<li>Start at the top of a push-up position: both hands, both feet making contact with the floor.</li>
<li>Get your body in one straight line—no sagging hips, no upside down 'V' like a downward dog yoga pose.</li>
<li>Squeeze your belly and butt for maximum muscle engagement.</li>
<li>Hold this position for as long as you can with good form.</li>
</ul>
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<h3>2. Elbow plank</h3>
<p>Similar to the high hand plank, except it's easier to balance for your upper body.</p>
<p>To perform:</p>
<ul>
<li>Follow the same cues as the high hand plank (above), except your forearms make contact with the floor instead of your hands.</li>
<li>Hold this position for as long as you can with good form.</li>
</ul>
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<h3>3. High hand plank (with shoulder taps)</h3>
<p>Here's a great plank variation for <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuits</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/high-intensity-interval-training-at-home/" rel="noreferrer">HIIT workouts</a>. You're still doing a plank, but getting a little movement in, too*.</p>
<p>To perform:</p>
<ul>
<li>Follow the same cues as the high hand plank (above).</li>
<li>Instead of holding one stationary position, bring your left hand off the ground to touch your right shoulder. Return it to the floor, then repeat on the other side.</li>
<li>Do this as fast as you can while maintaining good form—you can start with your feet wide for extra stability. Complete 15 to 20 reps on each side.</li>
</ul>
<p><i>*With these cues in mind, be sure to perform your taps in a controlled fashion. Your hips shouldn't start swaying from side to side.</i></p>
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<h3>4. Plank to push-up</h3>
<p>To perform:</p>
<ul>
<li>Follow the same cues as the elbow plank (above) to start.</li>
<li>Move between a low plank and a high plank, alternating arms (left arm locked out first, then your right arm, left arm bent, then right arm). </li>
<li>Avoid swaying from side to side during this exercise—fight to maintain good midline stability throughout.</li>
</ul>
<p>You can scale these to kneeling planks/<a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-dolphin-push-ups/" rel="noreferrer">kneeling dolphin push-ups</a> if your upper body isn't strong enough yet.</p>
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<h3>5. Hand side plank</h3>
<p>Side planks are a great isometric plank variation that target the <a target="_blank" href="https://www.warriormade.com/content/exercise/best-oblique-exercises-for-core-strength/" rel="noreferrer">obliques</a>, which will help improve rotational strength.</p>
<p>To perform:</p>
<ul>
<li>Sit on your left hip. Extend your legs, stacking them on top of each other. Lean your left forearm on the ground for support. </li>
<li>Shift weight from your forearm to your hand as you push into the floor and raise your hips to the ceiling. From the side of your body should be in one straight line—no sagging of the hips.</li>
<ul>
<li>There should be two points of contact once you raise your hips: your left hand, and the outside of your left foot.</li>
</ul>
<li>Hold this position for as long as you can with good form, then repeat on the other side.</li>
</ul>
<p>If these are too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-side-plank/" rel="noreferrer">kneeling side planks</a> to start.</p>
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<h3>6. Elbow side plank</h3>
<p>Similar to a regular plank, you can do side planks on your forearm instead of on one hand. These may be slightly easier if you're just starting out.</p>
<p>To perform:</p>
<ul>
<li>Follow the same cues as the hand side plank (above), except your left forearm makes contact with the floor instead of your left hand.</li>
<ul>
<li>There are still only two points of contact with the floor; but since your whole forearm is touching, it may be easier to balance.</li>
</ul>
<li>Hold this position for as long as you can with good form, then repeat on the other side.</li>
</ul>
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<h3>7. Side plank starfish</h3>
<p>A more advanced version of the side plank, these especially work your hips and core.</p>
<p>To perform:</p>
<ul>
<li>Starting on your left side, follow the same cues as the hand side plank (#6 above).</li>
<li>Once your hips are off the ground, raise your right straight leg into the air and your right arm overhead. From the side, your body should look like a star shape.</li>
<li>Hold this position for as long as you can with good form, then repeat on the other side.</li>
</ul>
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<h3>8. Hand reverse plank</h3>
<p><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-reverse-plank/" rel="noreferrer">Reverse planks</a> are a great way to engage the <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a>. They may also help improve shoulder mobility.</p>
<p>To perform:</p>
<ul>
<li>Sit on the floor with your legs in front of you, and your hands behind you, palms on the floor (fingers facing the back wall). </li>
<li>Squeeze your glutes and dig heels into the ground. Bring your hips off the ground toward the sky.</li>
<ul>
<li>You should make four points of contact with the floor at the top: both hands, both heels.</li>
</ul>
<li>Hold here for as long as you can with good form.</li>
</ul>
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<h3>9. Elbow reverse plank</h3>
<p>If you have tight shoulders, these may be a better plank variation for you.</p>
<p>To perform:</p>
<ul>
<li>Follow the same cues as the hand reverse plank (#8 above), except start with your forearms on the ground instead of your hands, arms parallel to your body. </li>
<li>Hold here for as long as you can with good form.</li>
</ul>
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<h3>10. Table tops</h3>
<p><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-table-tops/" rel="noreferrer">Table tops</a> are similar to reverse planks. The difference is that your knees are bent and your hips go higher into the air. You'll also feel this exercise in your hamstrings much more.</p>
<p>To perform:</p>
<ul>
<li>Sit on the floor with your legs in front of you, and your hands behind you on the floor; fingers facing the back wall or out away from you. </li>
<li>Dig the heels into the ground and squeeze your glutes; raise your hips toward the ceiling*.</li>
<li>Keep your knees bent; this allows you to bring your hips up higher. Keep your arms straight.</li>
<li>Hold for as long as you can with good form.</li>
</ul>
<p><i>*For an awesome hamstring workout, think about bringing your heels to your butt as you drive them into the ground.</i></p>
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<h3>11. High bear hold</h3>
<p>Here, we turn bear crawls (a great full-body <a target="_blank" href="https://www.warriormade.com/content/exercise/best-low-impact-cardio-exercise-for-weight-loss/" rel="noreferrer">cardio exercise</a>) into an isometric core movement.</p>
<p>To perform:</p>
<ul>
<li>Start on all fours in a quadruped position: hands underneath shoulders, knees underneath hips.</li>
<li>Maintain a flat back, and squeeze your belly and butt.</li>
<li>In a controlled manner, lift your knees off the ground (just a few inches) so that your hips are higher than your shoulders (but still lower than a downward dog yoga pose)</li>
<li>Hold for as long as you can with good form. Maintain good posture throughout the exercise. Bring the knees down slowly.</li>
</ul>
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<h3>12. Low bear hold</h3>
<p>This is a slightly more challenging version of the high bear hold.</p>
<p>To perform:</p>
<ul>
<li>Follow the same quadruped position as high bear holds (#11 above).</li>
<li>In a controlled manner, lift your knees off the ground. This time, only bring your knees off the ground an inch.</li>
<li>Hold for as long as you can with good form. You'll feel these in your quads more than high bear holds!</li>
</ul>
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<h3>13. High bear contralateral hold</h3>
<p>Contralateral exercises are a unique way to train the core, as each side of the body is forced to do something different.</p>
<p>To perform:</p>
<ul>
<li>Follow the same cues as high bear holds (#11 above) to start.</li>
<li>Slowly shift weight to the right hand and left food, without moving your torso (no swaying side to side)</li>
<li>Keep your core tight as you lift your right hand and left foot off the ground one inch. Hold for 1 second, then switch sides.</li>
<li>Again, there should be no movement or swaying throughout.</li>
</ul>
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<h3>14. Bird dog</h3>
<p>Bird dogs are a good way to practice keeping your core muscles tight while moving the limbs.</p>
<p>To perform:</p>
<ul>
<li>Start on all fours in a quadruped position: hands underneath shoulders, knees underneath hips.</li>
<li>Raise your left arm and your right leg simultaneously off the ground, and lock them out behind and in front of you.</li>
<ul>
<li>*Be sure to lift from the hip, not just your knee. Bring the heel to the sky so you feel your glutes working.</li>
</ul>
<li>Hold for 1-5 seconds, then slowly return both limbs to the starting position.</li>
<li>Slowly return to the starting position, then repeat on the other side.</li>
</ul>
<h3>15. Advanced plank exercises</h3>
<p>To round out the list, here are a few advanced isometric core-strengthening movements you can add to your routine:</p>
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<ul>
<li><strong>Jumping plank to squat</strong>- Begin in a plank, jump your feet out outside of your hands, which will land you in a squat position (keep your hips low to the ground). Alternate between a plank and the bottom of a squat position. </li>
</ul>
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<ul>
<li><strong>Lateral plank walks</strong>- Starting in a high hand plank, walk your arms and legs to the left 5 steps, then back to the right 5 steps. Keep your shoulders flat, and don't allow yourself to wiggle or sway from side to side.</li>
</ul>
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<ul>
<li><strong>Wall walks</strong>- Start in a high hand plank with your heels back against a wall (one you don't mind putting your shoes on). Squeeze your belly and butt, and bring your feet up the wall, climbing your hands back to the wall as you go*.</li>
</ul>
<p><i>* Don't go further than you are comfortable here. Even one or two steps up the wall is fine, you don't have to make your body vertical. This is definitely a more advanced exercise, so be careful.</i></p>
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<h2>Plank exercises: wrap up</h2>
<p>Planks are an isometric exercise, meaning they make your muscles stronger without any movement. Instead, you hold and maintain a posture for as long as you can with good form.</p>
<p>As a general guideline, a beginner should aim to hold a plank for 30 seconds. Once you can do that, start working in plank variations, or add a few seconds to your sets when you work out.</p>
<p>The 15 plank exercises listed above will target your abs, obliques, glutes, hips, and lower back. Depending on the movement, you might also get a good shoulder or quad workout, too.</p>
<p>For more fat-burning at-home workouts that can be done in just 30 minutes or less, check out our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a>.</p>
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