10 Best Power Point Plank Alternatives for Core Strength

The Power Point Plank is done lying face down. Ranked closest by our scoring: the Bodyweight Incline Side Plank, the Dead Bug and the Weighted Front Plank. Five harder versions, among them the Spider Crawl and the Shoulder Tap, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Power Point Plank

Power Point PlankPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Triceps, Glutes

How to perform Power Point Plank
  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
  2. Engage your core and squeeze your glutes to maintain a stable position.
  3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
  4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
  5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
  6. Repeat for the desired number of repetitions.
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Ranked Power Point Plank Alternatives

10 substitutes, ranked by how closely each one matches the Power Point Plank on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Bodyweight Incline Side PlankPlay demonstration

    1. Bodyweight Incline Side Plank

    87% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the ground and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
  2. Dead BugPlay demonstration

    2. Dead Bug

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: lying on your back, not lying face down
  3. Spider Crawl

    Progression

    3. Spider Crawl

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
    2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
    3. Return this leg to the starting position and repeat on the opposite side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: lying face down, the same as the Power Point Plank
  4. Shoulder TapPlay demonstration

    Progression

    4. Shoulder Tap

    79% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
    3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
    4. Continue alternating shoulder taps while keeping your hips and torso stable.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: lying face down, the same as the Power Point Plank
  5. Front Plank With TwistPlay demonstration

    Progression

    5. Front Plank With Twist

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and glutes to maintain a stable position.
    3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
    4. Keep your hips and legs stable as you twist.
    5. Hold for a moment, then return to the starting position.
    6. Repeat the twist on the left side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: lying face down, the same as the Power Point Plank
  6. Weighted Front PlankPlay demonstration

    6. Weighted Front Plank

    75% match
    • Abs
    • Weighted
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start by lying face down on the floor.
    2. Place your forearms on the ground, with your elbows directly under your shoulders.
    3. Extend your legs straight out behind you, with your toes on the ground.
    4. Engage your core and lift your body off the ground, balancing on your forearms and toes.
    5. Keep your body in a straight line from your head to your heels.
    6. Hold this position for the desired amount of time.
    7. Lower your body back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, the same as the Power Point Plank
  7. Side Bridge

    7. Side Bridge

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: lying face down, the same as the Power Point Plank
  8. Kneeling Plank Tap ShoulderPlay demonstration

    Progression

    8. Kneeling Plank Tap Shoulder

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: kneeling, not lying face down
  9. Stomach Vacuum

    9. Stomach Vacuum

    67% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
    2. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
    3. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
    4. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
    5. Repeat for the recommended amount of sets.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Power Point Plank
  10. V-sit On FloorPlay demonstration

    Progression

    10. V-sit On Floor

    64% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Power Point Plank
    • Primary muscle: abs, the same as the Power Point Plank
    • Equipment: bodyweight only, the same as the Power Point Plank
    • Body position: seated, not lying face down

Power Point Plank FAQ

What is the best bodyweight alternative to Power Point Plank?

The hollow body hold is the best bodyweight alternative for similar anti-extension demand. Lie supine, posteriorly tilt the pelvis, lift shoulders and legs off the floor, and brace the core, keep the lower back pressed to the ground to maximize transverse abdominis and rectus abdominis activation.

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