Dealing with wrist pain or want to build shoulder strength?
Try these toned-down and leveled-up plank variations to make the exercise work for you.
So check your ego at that door and ensure every workout meets you where you’re at today.
Photo: Shape
Actively push away from the floor and maintain a straight line from head to heels.
6 Plank Variations
Nailed the form of the traditional high plank?
A.Place both hands shoulder-width apart on a chair or bench.
Gaze toward left hand and maintain a straight line from head to heels.
“There’s no pain, no pressure, nothing on your wrists at all.”
Lower one forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
Actively push away from the floor and maintain a straight line from head to heels.
Step one foot out to the side of the mat at a time.
Actively push away from the floor and maintain a straight line from head to heels.
A.Sit with legs stretched out in front of body, feet together and toes pointed toward the ceiling.
Place hands on the floor behind butt, fingers facing body, and gaze forward.
Continue lifting chest up higher, gaze toward the ceiling.
Maintain a straight line from head to heels.
Try a moving plank variation instead of a static hold.
B.Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
C.Repeat, this time with left elbow leading.
Cycle between high plank and forearm plank, alternating the leading arm, for about 60 seconds.
B.Lower right hand to the floor, then lift left hand and tap right shoulder.
Repeat for 45 seconds.
Continue alternating for 60 seconds.
B.With core engaged, hug elbows to the rib cage and slowly lower body toward the floor.
Keep a straight line from head to knees.
Stop a few inches from the floor.
Hold for 2 seconds, then push back up to the starting position.
Actively push away from the floor and maintain a straight line from head to heels.
C.Hop feet out wider than hip-width apart without allowing butt to pop up above height of shoulders.
Then, quickly hop feet back to hip-width.
Continue for 60 seconds.
B.Push elbows out so arms form a 90-degree angle to body.
C.Look down and slowly lower body, stopping 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D.Quickly push back up to the starting position.
B.Lift left leg up off of right leg into the air with control.
Slowly lower left leg back to the starting position.
Repeat for about 45 seconds.
Pull right knee into chest while bending to bring right knee to meet left elbow.
Reverse the movement to return right foot to the floor.
That’s one rep. Continue for 60 seconds, then switch sides.
Continue for 45 seconds, then switch sides.
That’s one set.
Continue for 60 seconds.
