11 Ways To Make A Basic Plank More Challenging

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Basic high planks and forearm planks are terrific core exercises, but they can feel a little overused. If you find yourself getting bored during planks before your muscles are even close to tiring out, it might be time to reinvent the classic movement with some killer variations that challenge your core muscles—obliques and lower abs included.

Here are 11 ways to give a little extra oomph to this workout mainstay.

1. Forearm Plank Rocks

Whitney Thielman

• Start in a forearm plank with your elbows stacked underneath your shoulders.
• Rock your entire body forward, so your shoulders go past your elbows toward your hands.
• Rock back to the starting position.

2. Plank Hops

Whitney Thielman

• Begin in high plank with your feet together.
• Tighten abs, and jump your feet to the right, bringing your knees toward your right elbow.
• Jump your feet back to plank and repeat on the opposite side.

3. Plank Jacks

Whitney Thielman

• Start in high plank. 
• Keeping your core engaged, jump your feet out and in (like jumping jacks).
• If your wrists bother you, try this move on your forearms, like this. 

4. Renegade Rows

Whitney Thielman

• Start in high plank, holding a set of 10- to 15-pound weights in your hands. 
• Row your right arm up, keeping it close to your body. 
• Bring your right arm back to the starting position and repeat with your left arm.
• For more form tips, see here. 

5. Plank Ups 

Whitney Thielman

• Start in high plank. Bend one arm to bring the elbow and forearm to the floor.
• Bring the other arm down so you are in a forearm plank.
• Push back up to the start position, placing each hand where your elbows were.
• Repeat this movement, alternating which side you lower first with each rep.

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