Alternative Planks

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As mentioned on the What is a Plank? page, many different plank variations exist. Below are three popular alternatives that are suitable for the 5 Minute Plank routine.

Kneeling Plank

Rather than weight bearing through the toes, modify the standard plank exercise into weight bearing through the knees (i.e. a kneeling plank). With this plank variation, the abdominal muscles are less stressed holding the body above the ground. You can also lower your toes to further reduce the load. The kneeling plank is particularly suitable for beginners, or if you’re working up to holding the full plank position.

How to perform the kneeling plank –

  1. Kneel on the floor with knees approximately shoulder-width apart. Rest your weight on both your forearms and knees so that your toes are pointing backwards and just touching the floor. Raise your feet to make the plank slightly more challenging.
  2. Ensure your elbows are beneath your shoulders so that your body forms a straight line from your shoulders to your hips. Hold this position for the time stated on the plan you are following – either Beginner, Intermediate or Advanced.
  3. Remember to breathe naturally as you hold the position.

Side Plank

Once you’ve mastered the standard plank position, you may want to step things up and try something more advanced. Side planks are a great alternative and will strengthen the oblique abdominal muscles more than the kneeling or standard plank. It is also excellent for building your balance and coordination.

How to perform the side plank –

  1. Lie on your side with your elbow directly underneath your shoulder.
  2. Straighten both legs placing one foot on top of the other. Knees can be bent slightly if desired.
  3. Press down onto your forearm as you lift your hips and knees so your body forms a straight line from shoulder to feet.
  4. Keep your head in line with your spine, and your chest pointing forwards at a right angle to the floor.
  5. Engage your abdominal muscles drawing your navel toward your spine, and hold for the time stated on the plan you are following – either Beginner, Intermediate or Advanced.
  6. Remember to breathe naturally as you hold the position.

Extended Plank

The extended plank is another advanced exercise that works more of your core than a standard plank, especially the lower abdominal area.

How to perform the extended plank –

  1. Assume a pushup position with hands about 8-10 inches in front of your shoulders.
  2. As with the standard plank exercise, your body should form a straight line from shoulders to feet with the neck kept in a neutral position.
  3. Engage your core, contract your glutes and hold this position for the time stated on the plan you are following – either Beginner, Intermediate or Advanced.
  4. Remember to breathe naturally as you hold the position.

Have a favorite plank alternative? – to get the most out of the 5 Minute Plank routine, feel free to substitute the standard plank exercise with your favorite variation.