The Best Plank Progressions and Variations for Stronger Abs

If the bench press is the world’s favorite chest exercise, planks hold the same title for the abs. Whether you want to tone your tummy, improve core stability, or carve a six-pack, planks are usually part of the prescription.

Unfortunately, most people get pretty good at planks very quickly. Initially, 30 seconds or so provides a decent workout. But, within a few weeks, you’ll probably find yourself planking for several minutes at a time.

Not only are these long-duration plank holds boring, but they’re also a waste of your valuable training time.

After all, an exercise is only productive when it takes your muscles close to failure. For example, if it takes five minutes of planking to fatigue your abs, it’s clear that planks are not really challenging enough for you.

That doesn’t mean you should drop planks entirely from your workouts. However, it makes sense to seek out more demanding variations and progressions so you can train your core in a more time-efficient way.

In this article, we reveal the best plank progressions and variations for stronger abs.

Abs Anatomy 101

You don’t need an intimate knowledge of anatomy and physiology to do planks. That said, knowing just a little about the muscles that make up your midsection can be helpful. For starters, it will help ensure you feel planks and their variations in all the correct places.

The main muscles involved in planks and their variations are:

Rectus abdominis – better known as your abs, this muscle is responsible for flexing your spine. It can pull your sternum down toward your pelvis or lift your pelvis up toward your sternum. There is no such thing as upper or lower abs, but these two different movements make it feel like there are.

In planks, the abs work as anti-movement muscles and contract to prevent spinal extension. They work isometrically or statically, so your spine doesn’t (or shouldn’t) move.

Additionally, your abs are split down the middle by a fibrous band of tissue called the linea alba, which means white line.

Because of this separation, you can contract one side of your rectus abdominus at a time. Subsequently, your abs are also involved in the lateral flexion of your spine. This means they bend you sideways as well as forward.

Internal and external obliques – the obliques are located on either side of your rectus abdominis. In a way, they “frame” your abs. There are two different oblique muscles; the internal and external obliques. The external obliques are the largest of the core muscles, while the internal obliques are smaller and located underneath.

The obliques are responsible for the rotation and lateral flexion of your spine. In other words, they turn and bend your spine from side to side. Like rectus abdominis, the obliques work isometrically during planks to stabilize your spine. They’re even more active in lateral movements, e.g., side planks.

Transverse abdominis – this hidden muscle is potentially your most important core muscle. You can’t see it, but you’ll definitely feel it working during planks.

Known as TVA for short, your transverse abdominis is a deep abdominal muscle that encircles your abdomen like a weightlifting belt. When contracted, your TVA compresses your abdominal contents to create intra-abdominal pressure or IAP. IAP stabilizes your spine and pelvis from within.

Bracing activates your TVA. To brace, you pull up your pelvic floor like you were trying to stop the flow of urine, contract (but don’t pull in) your abs like you were about to get punched in the gut, and inhale. If you’ve done it right, your entire midsection should feel solid and strong.

You should brace any time you lift anything heavy, and mindful bracing will make planks much more challenging and effective.

Plank Progressions and Variations for Stronger Abs

If you can hold a regular plank with good form for a minute or more, you are probably ready to try these more challenging variations and progressions. But, if planks are your abdominal nemesis and you find them difficult, spend a few more weeks building your basic strength before trying these more advanced exercises.

Brush up on your basic front plank form with this handy guide.

1. Decline plank

The decline plank is an excellent place to start making your abs workouts a little more challenging. Just like decline push-ups, it shifts your weight forward onto your arms, so your abs need to work harder to keep your body straight. However, it’s worth noting that this exercise is only a little more strenuous than regular planks.

How to do it:

1. Stand with your back to a knee-high exercise bench. Adopt the plank position with your feet on the bench and your weight on your forearms. Brace your core.
2. Hold this position (but not your breath) for the desired duration.
3. You can also do this exercise with straight arms, AKA the high or push-up plank – see below for details.

2. Push-up/high plank

This variation turns a basic plank into more of a full-body exercise. Supporting your weight on your extended arms means you’ll be working your chest, shoulders, and triceps as well as your core. It’s also a good option if you find resting on your elbows uncomfortable, maybe because you do planks outdoors on a hard surface.

How to do it:

1. Squat down and place your hands flat on the floor about shoulder-width apart and fingers pointing forward.
2. Walk your feet out and back, so your body is straight.
3. Pull your shoulders down and back and rotate your elbows backward to engage your upper body.
4. Brace your abs and maintain this position for the prescribed duration, remembering not to hold your breath.

3. Tripod (three-point) plank

The tripod plank involves lifting one hand or foot off the floor. This creates an imbalance that you’ll need to use your core to correct, increasing muscular engagement. Start by lifting one foot and, if that goes okay, lift one hand instead. You could also work your way around your limbs by lifting each one in turn, e.g., 15 seconds per arm and leg to total 60 seconds.

4. Shoulder tap plank

The shoulder tap plank is a variation of the push-up plank that targets your obliques a little more. You can also do this exercise for reps rather than time, which some people find more enjoyable. Your job during this exercise is to prevent your shoulders and hips from twisting as well as keeping your entire body straight and rigid.

How to do it:

1. Adopt the push-up plank position with your arms straight, and core braced.
2. Lift one hand and touch your opposite shoulder.
3. Replace your hand on the floor and then switch sides.
4. Continue for the prescribed number of reps or duration.

5. Contralateral high plank

The contralateral high plank is a challenging exercise that will test and develop your core strength. Don’t be surprised if you can only do this exercise for a few seconds at a time. Stick with it, though, and you’ll soon become stronger.

How to do it:

1. Adopt the push-up plank position with your arms straight, and core braced.
2. Lift one hand and your opposite leg, so you are balancing on two points of contact only.
3. Hold for the prescribed duration and then swap sides and repeat.
4. You can also do this exercise in the forearm plank position.

6. Stability ball plank

Planking on a stability ball means you’ll need to work harder to stop your body from moving, increasing deep core muscle engagement. You can place your feet on the ball to create a decline plank or rest your forearms on the ball, which is arguably more demanding. Try both options to see which one you prefer.

7. Stability ball mountain climber

This exercise leads nicely on from stability ball planks. It introduces movement to the planking exercise, forcing you to work harder to stabilize your core. The slower you go, the harder this exercise becomes, so don’t turn it into a cardio workout by pumping your legs in and out too quickly.

How to do it:

1. Rest your forearms on a stability ball and walk your feet back, so your legs and body are straight. Brace your core.
2. Bend one leg and pull your knee slowly into the ball.
3. Extend your leg and then swap sides.
4. Continue slowly alternating legs for the duration of your set.

8. Side plank with leg raise

Side planks are not all that much harder than regular planks but do increase oblique engagement and work one side of your abs at a time. Adding a leg raise makes this exercise much more challenging. Even experienced plankers will enjoy how much more demanding this movement is.

Learn how to do the side plank with leg raise here.

9. Stability ball stir the pot

Stability ball stir the pots use rotational arm movements and changing lever lengths to assault your abs from all available angles. This is an excellent exercise for anyone looking for a more intense plank challenge.

How to do it:

1. Rest your forearms on a stability ball and walk your feet back, so your legs and body are straight. Brace your core.
2. Maintaining core tension, rotate your arms clockwise or anticlockwise as preferred.
3. Continue in one direction for several reps and then change or alternate directions rep by rep.

10. Weighted plank

One of the most straightforward ways to make planks harder is to add some weight. You can do this yourself or have a training partner help you. Either way, a little weight goes a long way, so don’t use too much too soon. 10-20 lb. is an excellent place to start.

Make sure you place the weight across your lower back so that the load is in the right place to challenge your abs. Putting it on your upper back will be less effective.

You can do weighted elbow or high planks as preferred.

11. Body saw

The body saw involves moving your feet forward and back to challenge your abs. You’ll need to work harder than ever to maintain core tension and stop your hips from rising or dropping and your spine from arching.

How to do it:

1. Get down and into the plank position and place your feet on a small towel so they can slide. You can also use a specially designed glider pad. Alternatively, take your shoes off and work out in just your socks.
2. Brace your abs, glutes, quads, shoulders, and arms.
3. Maintaining tension throughout your body, move your elbows forward and back so your feet slide out and in. This should resemble the sawing motion that gives this exercise its name.
4. The further you move your arms, the harder this exercise will be, so adjust your range of motion accordingly.
5. Keep going until your hips start to drop, and you have to stop, or do two to four sets of 8-15 reps, resting 60-90 seconds between each one.
6. You can also do this exercise from the push-up plank position or with your feet in a suspension trainer, such as a TRX or similar.

12. Plank jacks

Plank jacks involve a lot of lower body movement, forcing you to work really hard to maintain core stability and spinal alignment. You can do plank jacks on your forearms or in the push-up plank position. Try both and see which one you prefer.

How to do it:

1. Adopt your preferred plank position with your body and legs straight, and core braced. Your feet should be together.
2. Jump your feet out to about shoulder-width apart, making sure you keep your core tight.
3. Jump your feet back in and repeat.
4. Do this exercise for reps or time.

13. Lateral walking plank

This seemingly straightforward plank variation is harder than it looks! Moving sideways will increase the stability demands of the exercise while providing your upper body with a good workout. Do this exercise for time or reps.

How to do it:

1. Adopt the push-up plank position with your arms and legs straight, and core braced.
2. Move your left hand and your right foot, so you travel sideways.
3. Do several steps in one direction before returning to your starting position.

14. Plank walkout

Where planks keep your abs under constant isometric tension, this exercise has a negative and a positive phase and is done for reps. Extending your arms out in front of you creates a long lever that will change your abs and core, and you must work hard to maintain a stable spine. Think of this exercise as a no-frills, equipment-free abs wheel rollout alternative.

How to do it:

1. Stand with your feet together, arms by your sides, and brace your abs.
2. Hinging from your hips, lean forward and place your hands on the floor. Depending on your hamstring flexibility, you may need to bend your knees a little (or a lot!) to do this.
3. Taking small steps, walk your hands forward as far as possible while maintaining core stability. Do not let your hips drop or extend your lumbar spine. The further you walk your hands beyond your shoulders, the harder this exercise becomes. Hold this furthest point for a couple of seconds.
4. Without relaxing your core, walk your hands back toward your feet and stand up. If you prefer, you can keep your hands on the floor and then transition immediately into another rep.
5. That’s one; continue for the specified number of reps. Stop your set if you cannot maintain core stability or start to feel this exercise in your lower back more than your abs.

15. Rollouts

Like walkouts, rollouts use movement and an extended range of motion to really hammer your core. You can do rollouts using an abs wheel, stability ball, a barbell, or even a suspension trainer. Rollouts can be performed from kneeling or standing, but the standing variation is especially brutal.

You can read all about rollouts in this in-depth guide.

Wrapping Up

Unless you are training to break the Guinness World Record for the longest plank – currently over nine hours! – there is no real benefit to doing planks for more than a minute or two. Instead, you’ll get better results in less time if you work your core with more advanced plank progressions and variations.

Use these exercises to make sure your abs workouts are time-efficient and effective for building strength and muscle. And remember, easy exercises are not the best way to build the midsection of your dreams. If you want to change your body, you must challenge it!

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