49 Plank exercises to strengthen your core + abs

Upgrade your strength training STAT

If you're considering some different plank exercises to your workout repertoire, it's probably because you've nailed perfect plank technique, right? Because, if you're not comfortable with the OG move, we'd suggest getting it down pat before moving on.

If you're all set on good plank form and feel ready to level up, we've rounded up 49 plank variations to challenge your whole body. From side planks to tricep plank dips, there are exercises galore to try.

Read what happened when WH Fitness Editor Bridie took on a 2-week plank challenge

Ther are so many reasons to get more planking in your life. Firstly, it works your whole body – from your rectus and transverse (deep) abdominal muscles to your erector spinae, you'll build strength throughout your whole core. And yes, your core includes your lower back muscles, too.

Secondly, it's a great exercise to keep track of improvements in your fitness. By extending the amount of time you hold a static plank or trying a harder variation, seeing progress is a huge motivator to keep going.

Finally, for most plank exercises, you don't need any equipment which makes it an easy move to scale. Even removing one hand or foot from the floor can make the move much, much harder. Don't believe us? Try it!

1/ Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders.

2/ Hold for 30 seconds and repeat on the left.

1/ Get in a press-up position with hands flat on the ground.

2/ One hand at a time, lower yourself onto your forearms and hold plank position.

3/ Raise yourself back into press-up position and repeat.

1/ Get into a plank position with your forearms on the floor.

2/ From the plank, rock your body weight forward into your core whilst keeping your muscles stable and strong. Slide back to your starting position and repeat.

1/ Get into a side plank on your left side with your core engaged, hips lifted and your left foot slightly in front of your right.

2/ Lift your left leg off the floor and swing slowly forwards then back.

1/ Begin in plank position with your wrists placed directly under your shoulders.

2/ Engage your core and jump your feet into the left. Use your abdominals to kick your feet up to tap your bum.

3/ From the left hand side, jump your feet over to the right hand side, again making sure to kick your heels up to your bum.

1/ Start with your body in plank position, making sure you're in a straight line, with your feet balancing on your toes.

2/ In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Repeat the move with opposite side, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced.

3/ Shuffle one arm stride to the left and repeat a shoulder tap on either side.

4/ Keep shuffling to the left until your head is facing the opposite direction to where you started. Then, repeat the process moving to the right.

1/ Start in a plank position. Brace your core then jump your feet outside your hands and quickly lift your chest and arms so you’re standing in a squat.

2/ Reverse the movement to return to the start. That's one rep.

1/ Begin in side plank position, right forearm resting on the floor, feet stacked on top of each other.

2/ Raise your top hip to the ceiling, keeping your core engaged.

3/ Lower down, lightly touching your bottom hip to the floor before raising up again. Extend your top arm for stability. Up and down once is one rep.

1/ Start in forearm plank position.

2/ Lower your left hip to the floor, twisting your torso but keeping upper arms and shoulders stable.

3/ From the left hand side, reverse the move to drop your right hip down to the right hand side. Keep your body moving as your drop from side to side but make sure to stay engaged in the core.

Needed: TRX.

1/ Get into a plank position with your forearms on the floor and feet placed in the TRX loops.

2/ From the suspended plank position, rock your body weight forward into your core whilst keeping your muscles stable and strong. Slide back to your starting position and repeat.

1/ Start with your body in a press-up position, making sure it's in a straight line, with your feet balancing on your toes.

2/ In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Repeat the move with opposite side, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced.

1/ Assume the plank position.

2/ Lift one leg up and hold for 15 seconds. Place it down and lift the other leg for 15 seconds. Hold the plank with both legs on the floor for 30 seconds. That's one rep.

1/ Lie face down on the floor and prop yourself up on your forearms and toes, with your body forming a straight line.

2/ Now contract your abs and your glutes as tightly as you can and hold. Make sure to breathe.

1/ Get into a plank.

2/ Rotate your hips slowly to the right so the right hip faces the ceiling. At the same time lift your right arm, bending your elbow until hand is even with shoulder. Make sure your core is engaged to target the obliques.

3/ Return the right arm back to starting position and switch to the left.

Needed: Dumbbell.

1/ Get into a plank position, holding a light to medium weight in each hand.

2/ Rotate your hips slowly to the right so the right hip faces the ceiling. At the same time lift your right arm, bending your elbow until hand is even with shoulder. Make sure your core is engaged to target the obliques.

3/ Return the right arm back to starting position and switch to the left.

1/ Sitting on the floor with your hands behind you, push your bottom into a crab position and walk your legs out in front of you, with one raised.2/ With your hips stable, bend your arms into a tricep dip then straighten them.

1/ Lay propped on your right elbow, feet stacked, hips off the ground. Looking good.

2/ Lower your hips, then lift and bring your left elbow down to swap sides.

1/ Start in a plank position, with your body in a straight line from head to toe.

2/ Slowly walk your hands forward, keeping your hips level and maintaining the line. Walk your hands as far forward as you can while maintaining form, then return to the start – that's one rep.

1/ Get into a high plank position with your hands directly under your shoulders, core braced, bum tight and feet together.

2/ Now step your right foot forward outside of your right hand, then return to the starting position. That's one rep. Repeat on the other side, alternating legs.

Needed: Medicine ball.

1/ Start with your body in a plank position, making sure it's in a straight line, with your feet balancing on your toes. Place one hand atop a medicine ball - your upper body will be angled down slightly with the different levels.

2/ In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Roll the ball to the other side, place your opposite hand on it and repeat the move with the other hand, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced.

27 best running leggings

Your exclusive 16-minute Tabata workout

8 best forms of exercise to lose weight

8 Best tricep exercises for strong upper arms

‘I used an under-desk treadmill for 2 weeks'

13 best ab rollers for a strong core, from £9

Alexandra Daddario posed naked on IG

12 surprising benefits of swimming to know about

'I tried the workout Jen An swears by'

10 best TRX exercises for a full-body workout

'I decreased my daily step goal by half'

'J Law's PT set me 2 weeks of workouts'