Tone your back, shoulders, butt, and abs with multiple plank variations in one workout. The best plank workout to carve your stomach and reveal your six-pack. This ultimate plank workout covers 30-second plank holds for 8 straight minutes of gut-wrenching moves. You’ll be feeling this one for days.
- Straight Plank
- Pike Plank
- Side Plank Left
- Side Plank Right
- Spiderman Plank
- Up-Down Plank
- Side Plank Left
- Side Plank Right
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
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Plank you very much.
I love planks. There are few exercises that work the entire abdominal wall more completely than planks and plank variations.
Today we’re celebrating all these plank variations by throwing quite a few of them at you… all in the same workout.
I call it my “Ultimate Plank Challenge“. Sixteen 30-second plank holds resulting in 8 straight minutes of gut-wrenching fun.
I did this one two days ago and am still feeling it.
Try to contain your excitement – here we go!
WHAT ARE THE BENEFITS OF DOING PLANKS?
Plank position is a simple, yet effective, exercise that is quick and easy to do, engages multiple muscle groups, and brings great benefits.
If you regularly do planks, you’ll benefit from strengthening your abdominal muscles for a toned belly, flat stomach, six-pack abs and a stronger inner core.
With proper form, you’ll find that planks strengthen your back muscles to build a stronger core to get rid of back pain and help with better posture.
Planks also help you increase your flexibility, balance, and muscle endurance.
WHAT MUSCLES ARE USED IN PLANK POSITION?
When you are performing planks, you are engaging many muscle groups throughout your entire body including your back, chest, shoulders, arms, abs, butt, legs and neck.
Plank position also works muscles around your shoulders, collarbone, shoulder blades, hamstrings and even the arches of your feet.
HOW OFTEN SHOULD I DO PLANK POSITION?
Plank position is a great core and ab workout. If your goal is to get a six-pack, plank position is a beneficial exercise that will get you an incredible, sculpted midsection.
Plan on including an ab workout, such as planks, about 2-3 times per week. When you choose exercises for your ab workout routine, choose a variety of core exercises to work your abs, not just crunches and planks.
Hit PLAY on the video below and we’ll grind through this one together!
- Get into push up position with toes on the floor and rest your elbows and forearms on the floor.
- Make sure your body forms a straight line from your head to toe.
- Hold the position.
- Start in straight plank position. Rest on your elbows and forearms with toes on the floor and keep a straight line through your body.
- Tighten your core and raise your hips toward the ceiling as high as you can go, making an inverted “v” with your body.
- Hold for a moment and then lower back into a straight plank and repeat.
- Lay down on your left side and lift up with your weight on your left elbow, forearm, and foot. Create a straight line through your body.
- Lift with your side muscles and hold.
- Lay down on your right side and lift up with your weight on your right elbow, forearm, and foot. Create a straight line through your body.
- Lift with your side muscles and hold.
- Start out in plank position with forearms and toes on the ground.
- Bend one knee and bring it up toward your elbow.
- Repeat the motion on the other side and continue switching legs.
- Start out in plank position with elbows bent, forearms and toes on the ground.
- Place your right hand on the floor and straighten your right elbow. Do the same with your left hand, come up until both arms are extended.
- Lower your right elbow to the floor and then your left, bringing yourself back into the plank position one arm at a time.
- Repeat, starting with the opposite arm.
- Lay down on your left side and lift up with your weight on your left elbow, forearm, and foot. Create a straight line through your body.
- Lift with your side muscles and hold.
- Lay down on your right side and lift up with your weight on your right elbow, forearm, and foot. Create a straight line through your body.
- Lift with your side muscles and hold.
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By Jared Beckstrand
How many times a week should we do the 8 min
Hi Trey! This is a killer workout for your core – if you’re just starting out I would recommend 2-3; as tolerance increases bump it up to 3-4. I would also recommend no more than about 5 per week just to give your muscles ample time to rest and recover. Thanks for asking!
Jared