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20 Plank Exercise Variations - Moves For A Plank Workout
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- čas přidán 5. 07. 2015
- 20 Plank Exercise Variations - Moves For A Plank Workout
Planks are a must-do core move. And while you should always include the Basic Planks in your workouts, it can be fun to add some variety in every once in awhile.
All of these Plank Variations will continue to build your core strength and stability and help you prevent and alleviate low back and hip pain.
Most of these are not just isometric holds. Many of these Plank Variations involve movements that emphasis one area of your core, such as your shoulders, glutes, abs, obliques or quads.
The 20 Plank Exercises and Variations
1. Basic Plank ( 0:12)
2. Plank Pushup Hold ( 0:20)
3. Side Plank Oblique Twists ( 0:30)
4. Plank Scorpions (0:45)
5. Plank With Hip Dips (1:00)
6 Side Plank With Hip Dips (1:12)
7. Lower Ab Plank (1:28)
8. Side Plank with rotational reach (1:39)
9. Inchworm Plank (1:52)
10.Plank With Oblique Knee Tuck (2:09)
11. Bird Dog Plank (2:27)
12. Body Saw (2:41)
+Slider Body Saw (2:57)
13. Plank Jacks (3:15)
+Plank Step Outs (3:22)
14. Plank Climbers (3:32)
15. Plank With Knee Drive (3:45)
16. Planks With Reach Back and Out (4:00)
17.Suspension Trainer Side Plank (4:13)
18.Suspension Trainer Plank With Reach Through (4:25)
19. Posterior Plank Mountain Climbers (4:40)
20. Twisting Knee Tuck Plank (4:55)
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you should be proud that my gym teacher for school brought us here, meaning it was good enough to be shown to over 20 students
Noowaay my pe teacher did that too
I had to watch this for Homework
Planks look easy I do think they are hard but with practice yes it would get easier
You would get toned arms
Straight to the point is key! Thank you 😊
Cool! I love your variety of ideas. 😊 No repetitive work, both easy and harder, it's just for everyone. Thanks!
AWESOME PLANK VARIATIONS!! 👍👍
On my way to work every day I stop for one minute in a quiet spot and do the scorpion plank for one minute.
One minute does not get me late for work because it is very insignificant. But it makes huge difference in my physique.
I might even add another minute to do the oblique twist plank. We'll see. 👍💪
Hey fitting in a little extra movement when you can is awesome!
O mojja
Brother I give you a core conditioning cardio cainer ...just one exercise add it to your workout only do it to level your at example do 1 press up the 1 moving plank I call them suicides then do 2 press ups 2 suicides cont up to 5 see how you feel after obviously if to hard or to easy stop at number that taxes you I believe this lady calls the suicides something different I got to watch again to find out hang on ok back again I just checked the suicides are also called plank climbers so example 1 press up 1 plank climbers 2 press ups 2 plank climbers 3 press ups 3 plank climbers all way to 5 or 6 if too easy add more or less etc stay blessed from the uk
Liked all plank variations...Amazed with so many possibilities. Will mix my workout with these variations. Thanks a lot ☺
YAY! Enjoy!
You are a fit woman, coaching S&C for rugby here and will be using your material, keep it up and good luck.
Thank you! :-)
Pronsaois Macconraoi y
Great variations!! The slider plank is phenomenal for your back! The suspension trainer knee tuck can also be done on a Swiss Ball, which I do, since I don't have access to a suspension trainer. Thank you for all these ideas!!
Always good to have variations when you don't have equipment!
Thank you ...short , precise and effective is the way to go...most appreciated.
Thanks!
incredible the number of variations and benefits total body workout
YES! Planks are amazing and there are so many options!
Another excellent set of abdominal routines!
+CoachMario Bachu Thank you!
And back, shoulders, and glutes!!
Best video ever.. didnt know there were so many different planks
Glad it helps!
oh here you are ! I like your advice and your knowledge is incredibly high. I have been following you for years. I wish you were doing follow along sessions. Thank you anyway I appreciate your work🙏🏻
Glad the videos help!
As an instructor, I have made this my "Go To " lesson on planks for my guys. Thank you so much. Now a Subscriber.
Aw thank you! Glad it helps!
It's nice you show all the possibilities the plank can give to us. I already use some of them as a preparation for harder pose when I'm doing yoga.
Amo tus rutinas!! Concretas , concisas y efectivas...💪😘
Thank you!
Gracias x ese vídeo es de gran ayuda. Para fortalecer piernas, abdomen ,torso.obliquos, hombros gracias x ser tan abierta con sus enseñanzas no hay egoísmo. La felicito.
Very happy with this video and how the content is put together. Highly informative and easy to watch all the way through. The music was well chosen too.
I agree 💯 Thank you for your thorough presentation.
Good variations!👍👍👍 Pretty advanced some of them!😮 I will try and add the "simpler" ones🤸♂️
These are excellent thank you
WOW! What an EXCELLENT Fitness Trainer!
Thanks!
Nice .
Great and probably necessary if you want to progress after just the basic front & side planks!
Thank you! Yes! Progression and variety are key :-)
Athlean x was the only channel i’d Ever subbed on CZcams until I found yours recently, all your videos are awesome,great exercises,to the point, and no flashy b.s. keep up the good work.
Thank you! Glad they help!
..and no heavy metal sound tracks like Athlean's
I agree . Its precise and no exaggeration whatsoever
So easy to understand and incorporate into daily routines. Thanks!
Thank you! Glad they help!
Great variation. I like the music too. Upbeat. Thank you.
Thank you!
Nearly out of breath doing the exercise with my permanent 10 months pregnant stomach. Thank you for sharing. Keep it up. There some exercises which I just can't do because of the big stomach I have. Hopefully it will reduce soon.
If you are looking to tone your core, you may also want to look into some low impact cardio and strength training. Simply only doing ab exercises or core exercises isn't enough. You want to make sure to do compound moves that will work the big muscle groups! :-)
Great, fresh ideas.
Thanks!
Great demonstration, Great music 🎶
Thanks!
What a powerful lady !! Killer workouts that are so challenging. Just what I’ve been looking for
Planks... my favorites. Very good for my cycling
Thanks a lot of you for many variation of plank
Muchísimas Gracias!!! Excellent video!!! You are so creative!!!
Thanks!
Love these plank variations
Thanks!
wow this are the best plank variation i have seen so far... thank you ..i will try this next time on ab day
Thank you!
Redefining Strength you are welcome keep up the good stuff...:)
Thanks!
Best Exercises
Thank you Cori for your hard work.
Thanks for the planks.i should apply for.
GREAT!!! Totally awsome!
+Christopher Hansen Thanks!
The suspension variations are awesome
thanks a ton
:-)
Cant do sit ups atm as i injured lower back. Figured these are good way to strengrhen core. I do a regular old plank but it seem to be not enough by itself. Plank work out 😂
Thanks for the info 🙂
Спасибо!
:-)
I Love you All Planks
It's helpful. Thank you
:-)
Your videos are so inspiring and makes working out fun again. Thank you👍
Aw yay! So glad they help!
buen trabajo, gracias
Thanks!
Superb balancing.....very good
Thanks!
Awesome 🎉exactly what I was looking for! Movement w variation ❤
very inspiring, thank you!
Thanks!
Great workout
Thanks!
Gonna incorporate some of the unfamiliar ones to my routine and add some change/challenge. Thanks
Awesome!
This is awesome
Very fantastic
So much fun ,I love it,you are VERY strong lady
Wow that is insane 20 plank variations, great video.
Thanks!
Kinda wished you put the plank title underneath the plank like you do the rest of your videos.. like it
I totally agree the other is better. But this was one of my first sooo I lived and learned :-)
Awesome variations! I would have never thought about the suspended ones. I am going to try those using my resistance bands and door attachment. I just hope the hubby doesn't come busting in through the door while I'm doing them, lol.
you are so good , thank you so much
Thank you!
Excellent video, I loved it. Thank you for sharing 🤗🖐🏼♥️
awesome
Thank you!
Awesome
+walternyc Thanks!
nice.. thanks for sharing
My pleasure!
Incredible workout love it
Thanks!
superb..... superb😘😘😘😘
Your all videos are really so helpful please keep uploading your video's and thnkew so much from every follower and viewers that you give us actual knowledge and guidance for doing the workout and rehabilitation from the injuries and I would like to see some videos on rehabilitation from injuries with more elaborated way thnx alot.
Wow! 👌Absolutely fantastic Plank variations💪. ... it's really works good ... Thanks for the upload...
Love all your videos, no-nonsense, clear, precise and great form - well done!
Hey, have you tried wobble cushion planks? Hands on wobble cushions, feet on wobble cushion and all fours. You can also add many of the variations you've done in this video for an extra challenge.
Keep up the great videos :-)
You are wonderful strong you must have great core thank you for your video it is very clear
Definitely rewarding. Great.
:-)
You rock my fitness world
:-)
ULTIMATE!!!
I dub this top 19 way to lose MY breath, i can do one of them for at least 1 minute 😂
Not all need to be included in one workout for sure. Just a library of options! :-) And hopefully you're focusing on that breathing to brace!
Hi Corey, just wanted to let you know your videos inspired me to change up my fitness classes that I teach and it's breathed new life into my work, your ingenuity is priceless and inspiring, so just wanted to say thank you.
Also, will you marry me?
BAHHAHAHHA Glad the videos helped. I'm flattered you're just about a decade too late :-P
I love it.
Thanks!
A good work to regelt good
And wrong works regelt worng
Thanks your video sister
Love all ur workout videos!
Thank you!
This. Is. Insane!!!
:-) Glad you like it!
Mama With A Fro 😬😬😬
Excelentes ejercicios
Thanks!
The music with these plank variations are hypnotic!
The variations are amazing!
+Michael R. Wright Thanks! And glad you like the music! Have to have something good to listen to so that you aren't so focused on how much the planks hurt!
You're welcome.
@@redefiningstrengthOC what song/artist is that?
Vc é top practioneer
Super 💪♥️
Very fine work and video.los entrenamientos de piso son siempre excelentes.saludos
Glad you like it! Yes floor workouts are great!
Now that’s what I call art!
Maybe you can class Calisthenics & Pilates as art. I'm sure Yoga is classed as a physical art (like the Chinese Chi-Gong & stuff), and Yoga just seems to be "Indian Pilates" on the surface afterall. Both also ancient AFAIK. The ancient Greeks certainly would've considered it an artform, based on what it translates to in English!
Fantastic 👍
Thanks!
Awesome performance mem
Gracias es un video muy bueno...🌸💕
Thank you!
I like it
I personally love the "normal high plank with leg raises" variation (all the best of the plank, plus extra work on the glutes I guess). I keep my leg raised back for 10 secs, then repeat, alternating legs until I reach 60 seconds.
Also love the "Rock Climber Plank" (not sure if thats the right name or if its in this list). This one REALLY makes you (or maybe just me) sweat and gets your heart going crazy by 1 minute, but you'll start getting wrecked after the 1st 30 seconds, so the last 30 secs are just pure fire every time.
Merci beaucoup 👏💪👍
Fantástico!!
Nice
💪💪💪 amazing
great video !
Thank you!
Very good exercise,i Like it very much now i try ti do It thanks
waw exelent exercices...
Thank you!
excellent thank you beautiful your dog🤗🤗🤗😍😍😍🐶🐶
Thanks!
so awesome
Thank you!
The best presentation I have seen so far with matching background music. Your form and presentation is flawless. I am from Sri Lanka and have done some of the exercises you have shown. You are an amazing woman. Good luck to you.
Thanks!
Ma'am you are my hero I've been looking for a video which shows many different positions and also an example and I've been looking for a long time because I've been trying to get my plank exercise routine up to par and I finally found the perfect video to do that thank you very much
glad it helps!
You are the best, de lujo
Well thank you!