5 Plank Exercises You Can Do At Home

Are you getting tired of sit-ups? Try a plank workout that focuses on your “core” middle body. Not only can stronger abdominal muscles improve your balance and posture, but they can also provide more stability for the spine. So let’s focus on five plank exercises that you can do at home. 

It’s true that a strong core can help you reach your fitness goals and perform daily tasks more efficiently. For variations on ab exercises, click here. If you want to build core strength, consider trying these below plank exercises from the comfort of your own home. No gym required!

Let’s take a closer look: 

The Basic Plank

The basic plank is such a critical move that can work the whole body in one swoop. It’s good to master this move first before moving on to variations. To begin, keep both arms extended with your palms on the floor. Be sure to hold your body up, with your spine long and straight, chest up, and neck relaxed in a straight line with eyes and head looking forward.  

A favorite piece of advice I received is to pretend you have a glass of water on your back while holding a plank. As a beginner, try to hold your body up for 30 seconds.   

Plank Walk-Up

This plank exercise strengthens the entire core and increases shoulder strength and stability. First, assume the plank position. Plant your right hand on the ground and push up, then do the same with your left hand, to walk up and onto your hands. Reverse the movement going back down, moving onto one elbow at a time. To watch how it’s done, click here.  

Plank Jacks

It’s time to take your jumping jacks to the floor. Begin in a plank position with your feet together and then begin by doing jumping jacks with your legs. Hop them wide, then hop them together. This workout will strengthen your arms, core, and lower body, as well as a great way to get your heart pumping. See if you can do 30 reps. 

2-Point Plank

This plank exercise is not for everyone. It’s hard because it’s easy to lose your balance, but see if this is something that works for you or something you’d like to strive towards. You can see the image above. Here’s a link to how to accomplish this plank.  

Side Plank with Hip Drop

The standard plank works the front of your abdominals, but you need a different variation to work the sides, also known as the obliques. That’s where the side plank comes in.  

Lying on your side, plant your elbow directly under your shoulder with your forearm on the ground in front of you. Stack your legs on top of each other and lift your body off the ground. Go as low as you can, then raise them as high as you can. Try 10 reps on each side. Here’s a helpful video to get you started.  


Are there some plank exercises that I missed that you count as a favorite? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, be sure to subscribe to the Heart & Soul Newsletter in order to receive more helpful tips straight to your inbox each Friday.  

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