But first things first, you might be wondering what planks are actually good for?

The plank fundamentally falls into a core movement, which primarily targets and works all the muscles in the trunk of your body, from your sternum to your pubic bone, including the front and the back. Now, your core muscles are your support system, they are your foundation to everything that’s built upon it, and having a strong core will improve your:

✅ Balance and stability
✅ Posture and alignment
✅ Decrease risk of injury
✅ Overall strength

And as I mentioned before this ‘planktastic’ exercise also works a whole host of other muscles in your upper and lower body, and depending on the variation you choose you can really strengthen specific areas.

But before we get into specifics, let’s take a look at the classic plank and how to perform it correctly

How to Plank

Good for: Core, shoulders, glutes and quads
Best for: All levels
1. Lie down, facing the floor, curling your toes under.

2. Place elbows underneath your shoulders, forearms facing forward.

3. Lift your hips and legs up, until your back is in a straight line.

4. Squeeze your glutes and tummy to really work those muscles.‍

Now we’ve got the basic plank covered, let’s explore other plank exercises, what they’re good for and how to do them, so you can confidently crush it in every workout session. Time to list our top favourites!

Side Plank

Good for: Obliques, quadratus lumborum and balance
Best for: Intermediate-advanced

1. Lie on your side, legs extended and stacked on top of eachother.

2. Place your elbow underneath your shoulder.

3. Lift your hips and legs up and maintain a straight spine

4. Hold for the desired time ensuring no hip sagging.

‍‍Reverse Plank

Good for: Stretching your upper body, while strengthening your core
Best for: All levels

1. Lie on your back, facing the ceiling

2. Place wrists under your shoulders, fingers pointing at your toes.

3. Press into your palms and hands and lift your hips off the ground.

4. Straighten your arms and form a straight line with your body.

5. Hold for desired time. ‍

Plank Shoulder Taps

Good for: Shoulders and stability
Best for: Intermediate-advanced

1. Start in the classic plank position.

2. This time straighten arms, wrists underneath shoulders.

3. Maintain hips facing the floor, lift one arm up and tap the opposite shoulder.

4. Repeat on the other side.

Plank Hip Dips

Good for: Obliques, lower back and improving flexibility of the spine
Best for: All levels

1. Start in the classic plank position

2. Lower your right hip down to the right side.

3. Revert back to plank position.

4. Repeat on the other side.

Just like with all exercises remember you can always tailor your training to whatever level you’re at. The plank is no exception, so here are our favourite ways to personalise your plank to make it work for you

Dial it Down ⬇️    

• Shorten the time frame
• Limit unilateral movement
• Drop your knees where needed
• Lengthen your resting time

Turn it up ⬆️  

• Lengthen the time frame
• Choose unilateral movement
• Add weight where you can
• Shorten your resting time

Bottom Line

As we’ve seen the plank really is a winner when it comes to getting stronger and improving your overall health and wellness. Furthermore, its accessibility really makes it the perfect companion to any long-term fitness relationship.

Whatever modification and style you prefer we’ve got you covered  on the EvolveYou app. If you’re looking for a place to start, then why not try our Plank It Out challenge, the best thing about it is that you can do it anywhere and at any time. So, let’s smash those fitness goals and progress our plank together!!