Strengthen Your Core With This 13-Move Plank Variation Workout

Weight Loss

Want to fire up your core? Celebrity trainer Jeanette Jenkins shared these 13 plank variations on Instagram (12 plus a bonus exercise!) that target your abs and back. You’ll do variations on both hands, on one hand, with lots of leg lifts, jumps, and arm taps to target all the different muscles of your core.

Plank Variation Core Workout

Equipment needed: none

Directions: After a warmup, Jenkins said, “Try a few of these plank variations or try them all.” Complete each move for 30 to 60 seconds or 10 to 15 reps, she said; perform one to three sets in total. Finish with these ab stretches for a cooldown.

  1. Extend opposite arm and leg
  2. Side plank with rotation
  3. Knee to nose
  4. Plank to side plank with kick through
  5. Plank heel tap
  6. Extended arm plank
  7. Knee-to-elbow plank up-down
  8. Side-plank knee to opposite elbow
  9. Forearm side plank with a hip dip
  10. Alternating-leg side tap
  11. Plank jack
  12. Plank jack with shoulder tap
  13. Bonus: Mountain climbers

Looking for more bodyweight workouts? Try this 10-move bodyweight HIIT circuit from Jenkins.

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