10 Abdominal Plank variations

The abdominal plank is one of the most popular core exercises thanks to its simplicity and effectiveness. It doesn’t require any equipment, which makes it an excellent choice for anyone looking to strengthen their abs without the need for gear. On top of that, there are multiple variations of the plank that can be adapted to each person’s level, from beginners to advanced athletes. This makes it a functional, versatile, and progressive exercise.

What is the abdominal plank?

The plank is an isometric exercise that consists of holding your body in a straight, static position while engaging the abdominal muscles. Unlike traditional sit-ups or crunches, there’s no dynamic movement here. Instead, it’s all about maintaining a sustained contraction that requires stability and control.

Its modern use comes from functional training and physiotherapy, where the abdominal plank began to be applied as a safe and effective way to improve core strength. Today, it’s an essential part of fitness routines, calisthenics, and injury-prevention programs.

From a muscular perspective, the plank mainly targets the rectus abdominis, obliques, and transverse abdominis. It also activates the glutes, lower back muscles, shoulders, and chest. Biomechanically, the key is to create tension in the midsection to stabilize the spine and maintain a neutral alignment, avoiding both arching the back and letting the hips drop.

Benefits of doing abdominal planks

The abdominal plank offers a wide variety of benefits for both health and athletic performance:

• It improves core strength and stability.
• It protects the lower back by reinforcing the muscles that support the spine.
• It builds a foundation of strength that is essential for progressing in other exercises.
• It helps correct and improve posture as well as balance.
• It boosts athletic performance in sports that require power and coordination.
  It’s a versatile exercise that can be done at home or in the gym.
• It’s important to note that, while the core muscles aren’t always the main focus in many advanced calisthenics or fitness movements, they are still a fundamental pillar. Having a strong, stable core is essential for performing them safely and effectively. That’s why, especially for beginners, adding planks into the routine is an excellent decision.

Correct technique for the abdominal plank

To perform a proper plank, follow these guidelines:

• Starting position: lie face down with your forearms and the balls of your feet on the floor.
• Back, shoulders, and hips: keep your back straight, shoulders aligned over your elbows, and hips in line with your torso. Avoid arching your lower back or raising your hips too high.
• Ideal time: if you’re a beginner, start with 20 to 30 seconds and gradually increase up to 1 or 2 minutes.
• Common mistakes: don’t let your hips sag, don’t look forward (keep your gaze down toward the floor), and don’t hold your breath—breathe steadily and in control.

10 abdominal plank variations

Knee plank (beginners)

A basic version perfect for those just starting out. Rest your knees on the ground to reduce the load. Focus on keeping your back straight before moving on to harder progressions.

Forearm plank

The standard version, resting on your forearms and toes. Beginner to intermediate level. Make sure to engage your glutes and abs to avoid arching your back.

High abdominal plank (push-up position)

Here you support yourself with your hands, like in the starting position of a push-up. Intermediate level. Distribute your weight evenly between arms and core.

Side plank

Done by supporting yourself on one forearm and stacking your feet to the side. Targets the obliques. Intermediate level. Keep your hips lifted at all times.

Abdominal plank with alternating leg lifts

From the classic plank, lift one leg and then the other, alternating. Intermediate level. Control the movement and avoid swinging your hips.

Spiderman plank

Bring one knee toward the elbow on the same side, alternating legs. Intermediate to advanced level. Maintain abdominal tension throughout each rep.

Plank with alternating elbow extensions

Transition from a forearm plank to a high plank, alternating each arm. Intermediate to advanced level. Perform it in a controlled way to avoid losing alignment.

Advanced abdominal plank (forearms further away from feet)

By moving your forearms farther from your body, you increase leverage and difficulty. Advanced level. Avoid letting your lower back sink.

Hyperextended plank

Taken to the extreme by moving the forearms as far as possible from the feet. Advanced level. Best practiced in short, progressive holds.

Superman abdominal plank

In this extreme variation, you extend your arms fully forward, as if flying, instead of resting your forearms on the ground. Advanced level. Only attempt this if you already have a solid core foundation.

How long should you hold planks?

The duration depends on your level:

• Beginners: 3 to 4 sets of 20 to 30 seconds, resting 30 to 60 seconds between sets.
• Intermediate: 3 to 4 sets of 45 to 60 seconds, resting 30 seconds between sets.
• Advanced: 4 to 5 sets of 90 seconds or more, resting 20 to 30 seconds between sets.

As for frequency, it’s recommended to include the abdominal plank two to three times per week, always allowing proper recovery.

Planning your plank training

If you want to take your ab training to the next level, you can find structured training programs and adaptive EVO routines in Calisteniapp. You’ll be able to train your abs at home without equipment or at the calisthenics park, with floor exercises, bar work, and much more.

By Yerai Alonso