Plank Variations for All Fitness Levels

Planks, and its endless variations are the standard exercise for developing core strength and stability. Whether you're a beginner or an experienced fitness buff, there are plank variations and modifications that can help you engage your entire core and challenge your body. 

1. Modified Plank:
   
   1. Beginner: 🙌 Start with a modified plank by resting on your forearms and knees. Keep your body aligned and hold for 20-30 seconds.
      
   2. Intermediate: 💪 Progress to a high plank position on your hands, maintaining a straight line from head to toe. Hold for 30-45 seconds.
      
   3. Advanced: 🏋️‍♀️ Elevate the challenge by performing a high plank with alternating hip extensions or alternating knee taps. Hold for 45-60 seconds.
2. Side Plank:
   
   1. Beginner: 🙌 Begin with a modified side plank by resting on your forearm and knee. Hold for 20-30 seconds on each side.
      
   2. Intermediate: 💪 Progress to a full side plank, balancing on your forearm and feet. Hold for 30-45 seconds on each side.
      
   3. Advanced: 🏋️‍♂️ Increase the difficulty with side plank hip dips or side plank with leg side raises. Hold for 45-60 seconds on each side.
3. Standard Plank Variations:
   
   1. Beginner: 🙌 Start with a standard plank on your forearms or hands, focusing on maintaining a straight line from head to toe. Hold for 20-30 seconds.
      
   2. Intermediate: 💪 Add a challenge with a plank with shoulder taps or plank jacks. Hold for 30-45 seconds.
      
   3. Advanced: 🏋️‍♀️ Push your limits with a plank with knee tucks or plank with mountain climbers. Hold for 45-60 seconds.
4. Stability Ball Plank:
   
   1. Beginner: 🙌 Begin with a modified stability ball plank by resting your forearms on the ball and knees on the ground. Hold for 20-30 seconds.
      
   2. Intermediate: 💪 Progress to a full stability ball plank, balancing on your forearms and feet. Hold for 30-45 seconds.
      
   3. Advanced: 🏋️‍♀️ Challenge your core stability with stability ball pike-ups or stability ball rollouts. Hold for 45-60 seconds.

At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals.
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