12 Types of Planks for Each Muscle Group That Can Replace a Gym Membership

Most of the time, fitness coaches teach the classic variant of planks on elbows or on straight arms. They consider this static exercise to be great for stamina and for improving the abs. But as it turns out, the plank has dozens of variations that can involve almost every part of the body including the back, buttocks, calves, shoulders, and different muscles. The training itself can be very dynamic.

smartzune.com   has reviewed a bunch of fitness manuals and extracted the most effective kinds of planks that are as useful as possible. You should mix and match the variations depending on how much physical activity you regularly take part in. Do each type for about 15-30 seconds and increase the time gradually to 2 minutes.

1. Plank walk-down

12 Types of Planks for Each Muscle Group That Can Replace a Gym Membership

This kind of plank puts your biceps, back muscles, and abs to work.

  • The starting position is a plank on the elbows.
  • Remove your right hand from the floor and put your palm on where the elbow was (under the shoulder). Do the same with your left hand.
  • Move up as much as you can. Return to your starting position.

2. Side plank toe touches

12 Types of Planks for Each Muscle Group That Can Replace a Gym Membership

This exercise trains the shoulder and hip muscles.

  • The starting position is the side plank on one elbow with the other arm out vertically.
  • Move your straight leg up and try to touch your toe. Don’t bend the leg.