11 ways to make the classic Plank more challenging

High planks and forearm planks are great core exercises, but they can be a bit overused. If you get bored during planks before your muscles even get tired, it may be time to reinvent this classic move with variations that engage the core muscles, including the obliques and lower abs.

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

Start in a plank with your forearms, elbows under your shoulders.
Tilt your entire body forward so that your shoulders are past your elbows and toward your hands.
Return to the starting position.
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2 Plank jumps

Start in a high plank, feet together.
Tighten your abs and jump feet to the right, bringing your knees up to your right elbow.
Return to the plank by hopping on your feet and repeat on the other side.

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3 Plank jumps

Start with a high plank.
Keeping your core engaged, jump your feet forward and back (like jumping jacks).
If your wrists are bothering you, try this move on your forearms, like this.

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4 Renegade Rows

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

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5 Leg curl

Start with a high plank. B

end one arm to bring the elbow and forearm to the floor.
Bring the other arm down so that you are in a forearm plank.
Return to the starting position, placing each hand where your elbows were.
Repeat this movement, alternating which side you lower first with each repetition.

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6 Planks with T-rotation

Start with a high plank.
Rotate your body to the right, moving from your toes to the sides of your feet. Extend your right arm over your head. Make sure your left hand stays under your left shoulder.
Return to the starting position and repeat the exercise on your left side.

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7 Forearm Taps

Start in a forearm plank with your elbows under your shoulders.
Keeping your core tight and hips stable, step your right foot out.
Return your right foot to the starting position. Repeat with your left foot.

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8 Side plank walks

Start in a high plank, shoulders over wrists and abs tight.
Take a step with your right foot and right hand to the right side, followed immediately by your left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.

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9 Forearm side plank with elbow twist

Get into a side plank position on your left side with your left elbow resting on the floor under your shoulder. Place your right arm behind your head.
Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
Don’t let your hips drop. And remember to do both sides!

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10 Mountain Climber Twists

Start in a high plank with your wrists directly under your shoulders.
Bring your right knee under your torso and toward your left elbow.
Then bring your right foot back to the starting position and repeat the exercise with the opposite foot.

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11 Plank Taps

Start in a high plank with your feet hip-width apart.
Then tap each hand on the opposite shoulder while working your core and glutes to keep your hips as still as possible.

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