List of Plank Exercises

This page provides instructions for a wide variety of plank exercises. Plank exercises help to improve core strength. In turn, this helps a martial artist's punching power and kicking power. Plank exercises generally work on abs, obliques and/or lower back muscles. However, more advanced planks can also work on shoulder muscles, leg muscles, etc.

All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional exercises (i.e. crunch variations), please visit the main Core Exercises section.

Section supported by Core Strength Training Books

Plank Exercise Variations - Click on the plank variations below for written and/or video instructions.

• Dolphin Planks
• Knee Planks - This modified plank is useful for beginners.
• Medicine Ball Planks - The instability of the medicine ball enhances the overall core workout provided by this exercise.
• Plank - This is the basic plank exercise where you are resting on your forearms. This exercise is also known as a forearm or elbow plank.
• Plank and Reach - This exercise involves reaching out with alternating arms while in the plank position.
• Plank Jacks - Plank jacks work on your core strength and improve your conditioning.
• Plank with Leg Raises
• Plank Knee Taps
• Plank Pikes
• Plank Shoulder Taps
• Reverse Plank - A reverse plank exercise targets your lower back and abs.
• Side Plank - The side plank exercise targets your obliques, etc.
• Side Plank Dips
• Single Arm Planks - This plank variation is similar to the Plank and Reach. However, students only hold one arm out during this exercise (versus alternating their arms).
• Single Leg Planks or One Legged Planks
• Spiderman Plank
• Straight Arm Plank - Unlike a traditional plank, you are resting on your hands and not on your forearms. It is like a stationary push-up.
• Superman Plank
• T-Plank
• Upward Plank Pose