The Plank exercise is an effective way to train the entire body. However, if the normal planking is too boring for you, we have 18 variations of the forearm support with pictures.
Often times we think that fitness exercises need to be complicated in order for them to work.
But that's not true. Often it is the "simple" exercises that bring much more output.
One of those exercises you've seen thousands of times, but certainly underestimated, is the forearm plank. Of these, plenty of Plank variations to get in top shape.
What they are and why the exercise is so effective, you will learn today.
Table of contents
What is a forearm support?
The forearm support is often also called plank, planking, forearm support or plank. The exercise does not require any additional equipment - so it is considered a bodyweight workout.
Plank exercise is the name of the all-rounder for our body. With little effort you can strengthen the entire body. It mainly trains the back, abdomen and waist.
Planking also provides a crisp butt and slim legs. Of course, the prerequisite is always that you perform the exercise under maximum body tension.
The good old plank challenges the abdominal muscles in the way you need them in everyday life and in many sports. You build a stable torso - a connection between the upper and lower body.
This is the basis for a good upright posture, for rotations and many fast powerful movements of the upper body and legs.
Planks help you with Build muscle quickly without equipment.
The classic execution of the Plank exercise
Our body can build muscles best when exposed to different stimuli. That's why there are a few Plank variations that you should incorporate into your workout.
But first to the classic.
The normal forearm support
- In the classic plank, you start in a prone position on your stomach.
- The upper body is supported on the forearms. The elbows are just below the shoulders.
- The legs are stretched - you touch the floor only with your toes.
- The body forms a straight line.
- The gaze is directed downward, the head is the extension of the spine.
- Important: The abdomen is tight and slightly retracted.
- Attention: Do not make a hollow back!
- Hold the position for at least 30 seconds
If you've ever taken on a Plank Challenge, you know that it gets monotonous after a while. Fortunately, there are several planking variations.
Depending on how you modify the exercise, other muscle groups come into play. Then it becomes really effective :)
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The most important basic rules for the Plank Workout
The classic forearm support is a static exercise, you train the muscles of the central part of the body.
Pay attention when you do planks:
- the elbows form a straight line with the shoulder - unless the respective exercise requires otherwise
- your legs are fully stretched
- the buttocks muscles are tightly contracted
- the back is straight
- the view is directed downwards
Which muscles are trained?
Whether you choose the classic version or one of the many Plank variations, the basic rule is that you're working the same muscles, just the focus is different due to small changes in execution.
In the first place, the forearm support activates the following muscles:
- Straight abdominal muscles
- Transverse abdominal muscles
- External and internal oblique abdominal muscles
- Posterior abdominal muscles
- Back Stretcher
In addition, with this exercise you will also strengthen some other muscle groups, such as the upper back, shoulders, large pectoral muscle, butt muscles and thighs.
That is why this exercise is also one of the classic whole-body exercises.
How long do I have to hold the Plank Variations?
Whatever form of exercise you choose: You don't have to hold the position as long as you might think.
Because when it comes to planking, it's not mainly time that counts. It's the technology.
Whether you are a beginner or a professional, the same applies to everyone: only hold planks as long as you can perform them cleanly. That is, without falling into a hollow back.
Total fitness beginners start with a total of 30 seconds, with a small break allowed halfway through.
3 sets of 15 seconds each and 5 seconds rest are ideal for beginners.
To get the most out of your workout, you should take on the Plank Challenge every day. Try to plank for 60 seconds at a time as soon as possible. And do it 3 times in a row.
Important: Technique comes before duration! Attention hollow back danger!
You can also start doing shorter sessions and increase the number of repetitions. So 1 round with 20 seconds and 9x. Then you also come to 3 minutes planking duration.
But as with any training, it is also true here that 1x training unfortunately brings little. That's why it's important to keep at it! Who feels fit enough, can our 30 Days Plank Challenge and try his luck.
Then you will notice the first successes already after 3 weeks. Although purely visually not yet, but you will notice that you keep the Plank exercises longer and perhaps already get along without a break.
You'll certainly have to train a bit before you can set a world record. The Chinese Mao Weidong set it. For the Guinness Book of Records, he ran for 8 hours, 1 minute and 1 second without a break.
Plank Variations: The best exercises for a strong middle
Are you ready to get started? I've collected the best plank variations for you and show them to you myself. At the end of the post you'll find a short video where you can practice directly.
1. full plank exercise (upright planking)
The upright plank forms the basis for this workout, along with the normal plank exercise.
- Support yourself with the palms of your hands
- The arms are fully extended and the hands are directly under the shoulder
- Tighten the buttocks and make sure that your body forms a line
- Hold the tension for at least 30 seconds. Short break and then 2 more repetitions.
2. planking with crossed legs
Now it gets a little more difficult. When planking on one leg, your balance is also required.
- Get into the plank position - lean on your elbows
- Stretch the legs well
- Lift the left leg over the right
- And back again. Repeat leg raises at least 10 times per side
- Now change legs. 1x right and 1x left = 1 set. A total of 3 sets.
3. side arm support (Side Planks)
With this variation of the Plank exercise you train especially the lateral abdominal muscles.
- You start in the lateral position
- The legs are closed and stretched
- Support yourself on the elbow - it is directly under the shoulder
- Slowly lift the pelvis from the floor
- Keep the shoulder and pelvis stable
- 3 rounds of at least 20 seconds per set.
4. single leg planking exercise
You become even more unstable when you do planks with only one leg. Mega exhausting, as you can see from my facial expression.
- You start in the Plank initial position
- Now stretch the left leg sideways as far as you can
- And back again - but do not set down
- Make sure that the hips remain stable and do not tilt to the side.
- 10 repetitions, then you change the leg
5. single leg upright plank exercise
With this forearm support you remain in the upright planking. This is often more difficult than moving while planking. The abdominal and arm muscles are properly trained.
- Go into the upright plank - the arms are firmly stretched through
- Now lift the left leg until it is approximately at the level of the buttocks. Not higher!
- Hold this plank position for at least 30 seconds
- Put down leg and switch. Try to switch a total of 6 times.
6. plank exercise for balance
Those who resort to this planking variation train their balance at the same time.
- Go to the Plank starting position
- Now raise the right hand and the left foot
- The arm points straight forward
- The leg is stretched backwards
- Hold the position as long as possible before changing sides
- Make sure that your hips do not tilt to the side
- 2 repetitions per side
Join us for our 30 Day Plank Challenge!
7. forearm support variation for the abdominal muscles
If you haven't broken a sweat yet, you certainly will now.
- Go to the starting position of the normal plank
- Pull the left knee to the left shoulder
- Now stretch the leg back again. But do not put it down
- And forward again
- Do 15 repetitions per side and then switch to the other leg
8. plank exercise climber
You can vary the same exercise here. This is a more difficult variation of the mountain climber.
- Get into the upright plank position
- Draw the knee to the chest
- Make sure that the back leg and arms are extended
- Pull the right leg to the elbow 10 times before changing sides.
9. side plank (side arm support) and rotate
With this variation of the plankings you can challenge especially your lateral abdominal muscles.
- Get into full plank
- Make sure that the hands are under the shoulder
- Lift the pelvis and tense the buttocks
- The body forms a line
- Now alternately turn left and right sideways and bring the arm above the head - as in the photo
- At least 5 repetitions per side and 3 sets each.
Why you should do jumping jacks every day!
10. planking exercise with leg lift
- Go to the Plank starting position
- Lift the left leg as high as you can. Make sure that it is stretched.
- Lower it again but do not turn it off!
- 15 reps per leg before you switch.
11. side planks for beginners
If you don't feel up to lateral planks yet, you can start with a simple exercise for planking beginners.
- Get into the lateral plank position
- Instead of pushing off the mat with your feet, do it with your knee
- The legs form a 90° angle
- Raise the upper leg, hold the position briefly and then lower it again
- 10 repetitions then change sides
12. reverse plank (backward plank)
Yes, the Plank exercise can also be done backwards. In the reverse forearm support, the arms are particularly required.
- Lie on your back
- Support yourself with your arms from the floor
- The fingertips point to the legs
- Make sure that the body forms a line and does not sag
- Hold the position as long as possible
13. single leg side planks
Now it's getting exhausting :) But it's worth it. With the lateral plank exercise you train the lateral abdominal muscles, the butt and the arms.
- Go into the lateral plank position
- Stretch the upper arm firmly through
- Pull the upper knee as far as possible to the chest
- And again lower
- 10 repetitions before you change sides
14. single leg lateral planks with leg tightening
- Go to the starting position lateral planks
- Now lift the upper leg
- Bring the knee to the elbow and then lower it again - do not put it down
- And stretch again: 10 repetitions then change sides
15. lateral plank exercise with stretched arm
- Assume lateral plank position
- Stretch your body well and tense the abdomen
- Raise and lower the upper leg slowly and controlled
- Lift a total of 10x then switch sides
Why magnesium does not help against sore muscles!
16. planks for balance
Balance and strength are trained with this plank variation.
- Get into the upright plank
- Now you stretch the left leg and the right arm
- Make sure your body forms a reasonably straight line - even if it's hard to do :)
- Pull in the abdomen and do not let the back sag
- Try to hold the position for 20 seconds before changing sides
17. plank exercise especially for the arms
If you want trained and strong arms, you should do these plankings regularly
- You start in the upright plank
- Stretch the arms well and hold the body tension for 5 seconds
- Now go on your elbows and straighten up again
- Do as many repetitions as possible
18. lateral plank exercise with table
For variety, you can also incorporate a sofa, table or bench into your workout.
- Stand sideways to the table
- Extend the right arm and place it on the table
- Hold on tight and lean sideways to the table
- Stay in the lateral plank position as long as you can
What the Plank exercise really brings
The forearm support is a simple exercise with great results. The advantage of this fitness exercise is that you perform it exclusively with body weight.
You don't have to buy any equipment and you can do the Plank exercise anywhere.
These muscles you train with the Plank exercise
In order for your body to hold the plank position, it has to work hard. Planking involves many muscles. So that you do not collapse, the entire holding muscles of the trunk and back are activated.
And that is a good thing. Trained trunk and back muscles help in everyday life. For example, when lugging heavy objects or even when running.
So if you do forearm plank regularly, you don't have to worry about building up useless muscles. On the contrary, you will benefit from the Plank exercise every day in everyday life.
Planking also trains buttocks, the legs and shoulders.
For whom is the Plank exercise suitable?
Quite simply, for everyone. As a bodyweight exercise, the Plank is the perfect beginner exercise and can be performed by athletes at any fitness level.
The longer you hold the exercise, the higher the level of difficulty.
If you experience severe pain, e.g. in the hip or shoulder, you should have it checked out by a doctor. The burning of the muscles is quite normal and even intentional.
Our conclusion
The Plank exercise is insanely varied. Incorporate variations of the forearm plank into your workout. Your arms, abdomen, legs and butt will soon thank you for it :)
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