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10 Best Plank Variations For Flat Abs And Better Posture

Planks work up all the muscles present in your core. They’re great for your core and back as they strengthen muscles in these areas. If you’re suffering from back pain you must try these plank variations to help relieve that pain. If you’re also wondering how to get flat abs, you MUST include planks to your daily workout routine.


Make Planks Part of Your Routine

Planks work on your overall body muscles – core, arms, back, glutes, hamstrings. It’s the best workout for balanced and improved body posture. Planks target the transverses abdominis muscles which are responsible for a flat stomach. Here are plank variations you can incorporate into your workout regime for a better stature, toned abs, stronger back, and core.

1. Standard Plank

How to do Standard Plank Image

For a standard plank, you must place your palms on the floor directly below your shoulders. Your toes must be on the ground as if you’re tiptoeing. Keep your body straight such that it looks like a tabletop. Your glutes will help keep your body erect. Make sure your knees don’t bend or your back doesn’t arch.

Target Muscles:

  1. Spinal Erectors
  2. The Abdominal Muscles
  3. Glutes
  4. Arm Muscles


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2. Knee Plank

Image of Women Performing Plank Variations

Knee Plank among these plank variations is no rocket science, all you’ve got to do is place your palm and your elbows on the floor. Keep your back straight and bring your knees down to the floor while your toes go flat on the ground (as if you are tiptoeing). This move will teach you how to gain stability all over your body.

Target Muscles:

  1. Spinal Erectors
  2. Abdominal Muscles
  3. Glutes
  4. Arm Muscles

3. Side Plank

How to do Side Planks Image

Side plank variations might seem a bit harder but it sure isn’t once you’ve practiced the technique and gained complete body balance. It improves overall strength and muscle imbalances. Again, get in your standard plank position, bring your toes together. Now lean to your left, make sure you’re ready to handle your weight on your left arm and the left side of your body. Do the same on the right side.

Target Muscles:

  1. Including all the abdominal muscles
  2. Arm and leg
  3. You’ll feel this move in your oblique muscles


4. Plank with Shoulder Touches

Image of Plank Variations with Should Touch

Give yourself a pat on the back for all you’ve accomplished one of the most effective plank variations. You must get in your standard plank position for this one. The only challenge in this move is the shoulder tap. Stay in the initial position, now bend your right arm in such a way that your right hand will lightly tap your left shoulder. Bring your right arm back to initial placement and repeat with the left arm so that your left hand will tap your right shoulder.


5. Reverse Plank

Image of Woman Doing Reverse Plank

Reverse plank variations will help you test your shoulder flexibility. If you find it difficult to do this plank, make sure you practice some shoulder stretches to make it easier. Sit on the floor and stretch your legs forward. Place your hands beside your hips, palms facing downward. Using your strength and flexibility, lift your hips. Your body must not be bending at any areas. It should look like a straight line.

Target Muscles

  1. Abdominals
  2. Back Muscles
  3. Glutes
  4. Hamstrings
  5. Arm and Shoulder muscles
  6. You can gain greater flexibility, strength, and posture with this variation


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6. Plank Hip Dips

Hip Dips Image in Plank Variations

I love the way Hips Dips plank variations can help lose inches off your waistline. Get in your standard plank position, feet together. Now dip your hips to the right while making sure your body remains erect and doesn’t bend or arch. It’s like a side plank, except you dip deeper and then return to standard plank position and repeat on the other side.

Target Muscles

  1. Targets your core and your abdominals
  2. Goes tougher on your oblique muscles to give you that sexy waist


7. Side Plank March

Plank Variations Image of Side Plank March

Get in your side plank position, but this time we’ll be marching through. If you’re on your left side in this side plank position, bring your left leg towards your chest; now hold it there for two seconds and return it back to the floor. Again, bring your right leg (top) towards your chest, hold there for two seconds and then back on the floor.

Target Muscles

  1. This plant variation is good for lateral stabilisation.
  2. This works your abs like insane. Make sure it’s a part of your workout regime.


8. Plank Jacks

How to Do Planks Jacks Image

Jumping jacks are hateful but you must try plank jacks. Challenging when it comes to keeping your core static while your legs perform the jumping jacks. Get in your standard plank position, now jump your legs apart. Now jump them back in together.

Target Muscles

  1. Work up your abdominals and back muscles.
  2. Great for you if you want a flat belly.
  3. Increased core strength and complete body stability.


9. Plank Leg Raises

Image of man Doing Leg Raises Plank

Get in your standard plank position. Now you must raise your alternating leg and arm, simultaneously. Let me break it down for you; in your standard plank position raise your right arm while you raise your left leg. Bring them back to initial posture. Now raise your left leg while you raise your right leg.

Target Muscles

  1. This challenging plank variation works all your abdominal muscles
  2. Arms
  3. Glutes
  4. Hamstrings
  5. Back muscles


10. Side Plank Crunch

Plank Variations Image of Side Crunches

For this move, you must get in a side plank position. Let’s assume you’re leaning on your right side, now bring your left arm up towards your face, your fingers must touch your ears. Side crunch plank variations challenge your strength; it requires you to move your arm and leg simultaneously. You have to bring your leg towards your chest so that your knee can tap your elbow.

Target Muscles:

  1. It works all of abdominal muscles and obliques
  2. Gives you that good burn
  3. And eventually, a slimmer waistline



So it’s about time you quit being a couch potato and start working up to these challenging moves for a stronger and sexier body! Here also check 8 Killer Kettlebell Workout to Burn Fat and Tone Entire Body.


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