Planks have been around forever. They are a full body exercise that uses your own body weight and gravity for resistance. Planks are the most popular exercise among people who want to strengthen their core, make their abs flatter, lose stomach fat,  and make their arms and shoulders stronger and more defined. Before you can plank your way to physical perfection, however, you must start somewhere.

The following is a list of plank variations starting with beginner level variations and progressing through intermediate and finally advanced plank poses. Every athlete that has mastered planking had to start somewhere, so if you’re ready, let’s do this!

1. Windshield Wiper 

The 7 Workout That Burns 7 Pounds Of Belly Pooch In 7 Days • ForkFeed | Belly pooch, Windshield wiper exercise, Fun workouts

Lay down on the floor and aim your legs to the ceiling – now start going side to side, but make sure not to touch the ground. This exercise will strengthen your side muscles and lower abs.

2. The roll 

Lay down on your back with your legs pointed up and hands down your sides. Now, start lowering your legs down to the ground without touching it. Bring the knees back to your chest and repeat the process once again. Hold the position for 30 seconds when your legs are down. This exercise will reinforce your lower abs.

3. Mountain climbers 

Image result for Mountain climbers 

Put your hands on the floor and stand on your toes while keeping a straight line with your back. Now, bring the knees one by one to your chest for 30 seconds and keep the abs flexed.

4. Starfish crunch 

Up Your Ab Training Game With The Starfish Crunch

Lay down on the ground with your legs separated and arms over your head. Now, touch the opposite foot and hand and breathe in and out deeply. Continue with the exercise for 30 seconds, then rest and repeat it again.

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