Since this week’s challenge is all about improving the plank position and we’re focusing on all the many benefits of this exercise, I want to offer a few ways you can add variety as well as increase the intensity, as soon as you’re ready.

Knee Plank
This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners because it allows them to concentrate on form.

By resting the knees on the ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they feel uncomfortable on the floor.

Side Plank
This variation better engages the obliques (muscles on the side of your midsection), than a standard plank.

Lie on one side with your legs stacked on top of one another then prop the body up on the hand or elbow while keeping the feet stacked.

Modify the position by raising the opposing arm or leg (or both) in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support.

Single-Leg Plank
By removing one point of contact from the ground, this variation increases the demand on the core. 

Position your body into a basic plank, then lift one leg toward the ceiling, as far as feels comfortable without compromising your back.

Keep your hips parallel to the floor, then alternate legs.

Medicine-Ball
Up the intensity by planting your hands on a medicine ball, rather than on the floor. Stabilizing your body on an unstable ball adds a balancing component to the move, increasing the demand on the core.

Follow the same steps for a normal plank, but instead place the hands or the forearms on the ball, directly under the shoulders.

I hope you find these plank variations helpful. Keep up the good work!

Chad