20 Innovative Plank Exercise Variations

November 12, 2012

The plank is one of my favorite ab exercises, because it is meant to strengthen the muscles that protect the spine. As someone who experienced a spinal injury 20+ years ago, the plank has been a life saver. Here’s the best plank video I’ve ever seen online.

Here’s a list of the plank variations:
1. Weighted Plank :08
2. Stacker Plank :11
3. Rotator Cuff Plank :18
4. Tricep Kickback Plank :23
5. Push/Pull Plank :29
6. Spiderman Plank :33
7. Tug-of-war Plank :38
8. Valslide Hand Slides :42
9. Valslide Bodysaw :49
10. Valslide Side Slimmer :54
11. Plyo Plank to Pushup 1:03
12. Twist Plank 1:10
13. Extended 1:19
14. Off-The-Wall Plank 1:27
15. Fist-Pumpers 1:33
16. Starfish 1:38
17. TRX Side Plank Pikes 1:44
18. TRX Pendulum Swings 1:53
19. Ball Plank Knee Strikes 2:03
20. Stir-The-Pot 2:09
How I would recommend implementing these variations.
Since planks are a static exercise, you can get away with doing them more often than other ab exercises. My recommendation is to throw in […]

Original post by admin

Be Nice and Share!

Filed under: Fitness

Leave a Reply Cancel reply

You must be logged in to post a comment.

Warrior Fit Testimonials

First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.

Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight. At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does! Thank you!! - Theresa F.

The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.

When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do. It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished. I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy. - Jami L.