The quest for a strong and sculpted core doesn't have to involve complicated exercises or expensive gym memberships. Enter the plank: a simple yet powerful bodyweight exercise that delivers a full-body workout, targeting your core, shoulders, back, and glutes.
But doing intensive core workouts at home, like planks, can be intimidating, especially for those new to working out. Fear not! This blog is your ultimate guide to mastering the plank, with 15 variations for beginners. We'll break down the basic plank exercises for beginners, then progress to more challenging variations that will gradually build your strength and endurance.
No matter your fitness level, there's a plank variation here. You'll be amazed at how quickly your core strength and overall fitness improve with dedication and consistency. So, grab your mat, get ready to engage your core, and ignite your fitness transformation today! Let's get started!
Table Of Contents
1. Which Plank Is Best For Beginners?
2. 15 Plank Variations For Beginners
3. Do Planks Burn Belly Fat?
4. How Long Should A Beginner Do A Plank?
5. Is 1 Minute Plank A Day Enough?
6. Expert’s Advice
7. The Final Say
8. FAQs
9. References
Which Plank Is Best For Beginners?
Planks for beginners provide a foundational core-strengthening workout for those new to fitness. Let's have a look at the best plank exercises for beginners, which are easy to follow and can be done in the comfort of a home space:
Exercise | Instructions |
Basic Plank | Switch your palms from shoulder-width to the floor and drive your arms completely to form a straight line. Raise your knees, and when your legs are fully extended, push your toes back, keeping your legs straight. This will resemble a decline in push-ups from the shoulder level. Keep the core, leg, and glute muscles tight, maintaining the spine's natural position so the back won't become arched. Shift your gaze to the floor before you, barely above the level of your hands, to keep your neck straight. |
Hip Raises | Stand on the floor with your hands and feet, then raise your hips to form an inverted V-shape. Always remember to keep your core flexing up when you raise yourself. Now your hips are fully extended, come back to the start position. |
Decline Forearm Plank | Put down a forearm plank and make a fist with your hands at the level of your elbows and forearms. Place your feet on the right side and engage your abdominal muscles and glutes while keeping the body horizontal. |
Single Arm Plank | Assume a push-up position. Place your hands below the shoulders and your legs in a comparable position, but they should be more comprehensive than shoulder-width apart. Press your hand into the floor while your opposite hand goes up with the hip behind you. Work on your upper legs and hips area while performing this exercise, then modify it to the other side. Attention to your core muscles should be a sure way to add variety or conclude your workout. |
15 Plank Variations For Beginners
Beginner plank workouts focus on mastering proper form and gradually increasing plank duration. One important aspect to note is that plank time for beginners typically starts with shorter intervals and gradually progresses as strength improves. Hence, don’t push yourself to hold a plank for one minute in the first attempt; instead, slowly build your strength and endurance.
Now, let’s have a look at 15 plank exercises for beginners are as follows:
1. Knee Plank
If you've never done a plank or it's been a long time since you last performed one, you might begin with a modified form of a forearm plank. That relieves the pressure from your lower back and provides the same level of core workout. Over time, you will evolve to the traditional forearm plank. The beginner plank position requires maintaining a straight line from head to heels while supporting the body on forearms and toes.
How to do it?
1. Press your palms onto the floor and raise your trunk, keeping your knees, toes, and elbows on the floor. Try to keep your abdomen tight and your neck in a neutral position.
2. Do not look up or down; do not lift your hips or drop them by tucking your pelvic area in.
3. Hold the position by engaging your glutes for 30 seconds or as long as possible.
2. Straight-Arm Knee Plank
A level up from the knee plank is the straight-arm knee plank. This requires more arm and core strength but is more accessible than a traditional plank.
How to do it?
1. Lie down on your stomach with your arms bent at your sides. Your hands should be under your shoulders, and your palms should be flat on the floor.
2. Lift your torso with your arm's support and straighten your arms. Your knees should be partially bent and touching the floor. Aim to align your wrists with your shoulders, core tight, and neck in a neutral position (avoid looking up or down).
3. Hold this for 30 seconds, or as long as possible, while maintaining proper form.
3. Forearm Plank
The forearm plank is a core-strengthening exercise that targets the abs, lower back, and shoulders while promoting stability and endurance.
How to do it?
1. Lie on the ground and put your elbows under your shoulders.
2. Gradually raise your torso from the floor by pressing it into your elbows and knees. Contract your core while you raise, keeping a straight neck and back.
3. Bend your knees while tucking your toes under and raise your body from the ground to form a straight line.
4. Hold this posture for 20–30 seconds and try to hold it for a minute or longer.
4. Straight-Arm (Full) Plank
Along with developing your strength, you can increase the difficulty by transitioning to a straight-arm plank, also known as a full plank.
How to do it?
1. Start on all fours with your hands directly under your shoulders and your knees slightly behind the hips.
2. Pressing your palms into the floor, elevate one knee off the ground at a time.
3. Lift both legs and align from the feet to the head. Your body should be in the upward position of a push-up to get the correct form.
4. Make sure your hands and shoulders are in alignment, your legs are strong, your feet are hip-width apart, and your core is tight.
5. Hold this position as much as possible for 30 seconds or more to keep proper form.
Also Read: 10 Targeted Compound Movement Exercises With A Workout Routine!
5. Forearm To Full Plank
Transitioning from the forearm to the full plank involves straightening the arms while maintaining core stability, providing a dynamic challenge for the entire body. This movement effectively engages the core, shoulders, and arms, building strength and improving posture.
How to do it?
1. Start your workout in a forearm plank.
2. Straighten your elbows one side at a time while lifting yourself from the push-up into the plank. Place a line between your hands and forearms so the hands fall under your shoulders in a low plank.
3. Return your arm to the forearm plank position according to order – one then the other.
4. Check it for 30 seconds and then repeat for one set, three sets per workout. Moreover, as you gain experience, gradually increase the speed that suits you.
6. Side Plank On The Forearm
This side plank is also a useful variation of the side plank, which is mainly used to work obliques—the muscles on the sides of your torso—and hip abductors.
How to do it?
1. Lie on your side with your legs almost straight and your hips, knees, and feet touching each other.
2. Ensure your elbow is placed under the shoulder and your forearm is flat. Raise a hand on the other side (or keep it where it is if this is too cumbersome).
3. Push your hand and the floor up to your torso. The core muscles must be lifted, and the legs must be straightened completely. It would help if you were as parallel to the floor as possible.
4. Hold this pose for 20-30seconds on each side.
7. Walking Plank
The next step is to do a walking plank, which will work for your core, upper, and lower body muscle groups. Great deltoids, gluteals, quads, hamstrings, and calves follow the latter.
How to do it?
1. Begin on all fours with both hands directly aligned under the shoulders. Spread the fingers and ensure the elbows are at a 90-degree angle.
2. Engage your glutes and abs to obtain guaranteed health conditions and the whole spectrum of gains.
3. Switch to adjusting the stance whereby your right hand and right foot move to the right within the same period.
4. Pick up your left hand and meter to meet each other and get back to the plank position.
5. After taking 5 steps to the right, take 5 steps to the left for 1 set. Attempt to complete 3–5 sets or as many reps as you can in 1 minute.
8. Plank With Shoulder Tap
Planks with shoulder taps have multiple benefits because they work various muscle groups, from hip flexors to abs, back, glutes, hamstrings, and quads. However, the movement's imbalance makes it more challenging than holding the straight-armed plank.
How to do it?
1. Take a plank position and separate your feet for more stability.
2. This action should keep your core tight while your right hand goes off the floor to touch your left shoulder. Return to your initial position with the right hand on the ground.
3. Lift your right hand and lay it on the left side at the shoulder level.
4. Keep side by side for 20-30 seconds in one hand.
9. Reverse Plank
It is a complete body workout that works on multiple muscle areas, including the glutes, hamstrings, abdominals, obliques, triceps, and shoulders. Instead of facing downward, you pose with your belly upward towards the ceiling.
How to do it?
1. Sit on the floor with your legs stretched in front of you and your back straight. Support yourself with your hands placed behind you on the floor, your fingers facing your toes.
2. Lift your hips by engaging your glutes, core, and arm muscles to form a straight line from the heels to the shoulders. The shoulder should be drawn down, away from your ear. Tuck your pelvis a little, but do not lower your hips too much.
3. Now, do this for 20-30 seconds or as long as possible while maintaining proper form.
10. Spider-Man Plank (Knee To Elbow)
Have a "Spider-Man" planks session as this move stretches your obliques, abs and lower body.
How to do it?
1. Make sure you are in full plank position at the beginning.
2. Draw your right knee to the side of the elbow and then return to a plank position by pushing your knee back. To ensure your knee is open to your side, your inner thigh should stay slightly elevated when you move your leg.
3. Breathe as your knee crosses your body and breathe in as you return it.
4. Begin with 8–12 times on each side. Target 20 reps on each side while being aware of your progress.
11. Plank With Twisting The Upper Body From Elbow To Knee
Another way to do that is by targeting your obliques.
How to do it?
1. Begin in the plank position.
2. Raise one leg and tighten your knee towards the opposite elbow.
3. Bring your leg to the front and back to the initial plank position. Keep your abs and glutes contracted throughout the workout.
4. Repeat this sequence by switching sides for another 20–30 seconds or until you can keep in good form. Aim for 2–3 sets.
12. Plank With A Row
This is a great full-body exercise that focuses on the upper body, the inner core, and the lower body.
How to do it?
1. Strap up with the dumbbells that best suit you (for newbies, choose an easy weight to avoid bad form).
2. Move into a high plank position with the dumbbells in both hands.
3. Your right arm should lift the dumbbell towards the side of your hip or your waist.
4. Put the dumbbell back in the starting position.
5. Do a 1-row movement using the opposite arm.
6. Perform 8–12 reps on each side. Focus on 2–3 sets.
13. Mountain Climber
Mountain climbing is a sport that uses your whole body. It is just a short period of high-cardio exercise. While performing this exercise, be careful to keep the wrists, arms, and shoulders stacked together.
How to do it?
1. Begin with your hands under your shoulders and in a plank position.
2. Place your hands wider than your shoulders and engage your core muscles and pelvis to add stability.
3. To keep your core engaged, lift the right foot off the floor and move the right knee toward your chest. Do not ever roll your hips or shoulders. Head back to the starting position and do the same with your left knee.
4. Proceed with the movement for 20 to 30 seconds, or if you can maintain proper exercise posture.
14. Plank Jacks
Plank jacks are the ultimate cardio move during your strength session.
How to do it?
1. Begin at a high plank or forearm plank.
2. Step out both of your feet, more than a hip distance apart.
3. Instantly put them back in the plank position again.
4. The purpose is to do 2-3 sets of 30 seconds each or for as long as you can keep proper form.
15. Swiss Ball Jackknife
Jackknives executed on the Swiss ball additionally help to gain strength and stability. Nevertheless, it is still a high-risk move and should be cautiously implemented.
How to do it?
1. Place yourself in a plank position with lower legs or feet on a ball. The closer the ball is to your head, the easier the exercise becomes. Use your abs to stabilise your body and ensure your spine is aligned correctly.
2. With your core muscles engaged, lift your hips slightly by leaning forward and pushing through your shoulders. Walk the ball forward with your feet, drawing in your knees. Make sure you don't collapse your hips and arch your back.
3. Roll the ball back with your feet, remaining in the plank position. Sure, your shoulders are directly over your wrists.
4. This may be hard, and you must limit yourself to 3-4 reps at a time. As you get stronger, follow the same procedure.
Interesting Fact: According to the Guinness World Records record, the longest planking posture has been held for 9 and a half hours!
Do Planks Burn Belly Fat?
Yes, plank exercise is a good calorie burner to reduce belly fat. The plank is a static exercise that involves holding a difficult position and straining your torso horizontally for an extended period.
Regarded as one of the most effective exercises to lose belly fat, plank focuses on various muscle groups, including the back muscles, biceps and triceps of the arms, hips, deltoids of the shoulders, and quadriceps of the legs. Plank time for beginners typically starts with shorter intervals and gradually progresses as strength improves. Planks may seem simple enough, but balancing and transferring the weight of your entire body onto your toes and hands is a challenge. This is why holding a plank can seem complicated at first.
A 2015 Plank study found that plank exercises were more beneficial than squats or crunches. Plank exercise reduces belly fat and strengthens the muscles in your back, legs, and ankles. Be sure to eat a healthy diet while doing this exercise. Add fresh fruit, whole grains, fish, bananas, yoghurt, green tea, and avocado to your daily diet. Also, perform this exercise regularly and correctly.
Also Read: 6 Must-Try Oblique Exercises For Women With Benefits To Transform Your Abs
How Long Should A Beginner Do A Plank?
For beginners, starting with shorter durations and gradually increasing plank time is advisable. Aim to hold a plank for about 20-30 seconds initially, focusing on maintaining proper form and engaging the core muscles throughout. As you build strength and endurance, gradually extend the duration to 45 seconds to a minute or longer. Listen to your body, and if you feel any strain or discomfort, it's essential to stop and take a break.
Is 1 Minute Plank A Day Enough?
Doing a one-minute plank daily can help, but balance is critical. You must avoid overtraining and get plenty of rest, and more time holding the bar is not necessarily better. Focus on the quality of your form, not the seconds on the clock.
Experts generally agree that a 60-second hold is an excellent goal to aim for to challenge your plank game. No matter where you start, aim for gradual adjustments. Gradually increase your plank time by adding 10 to 15 seconds each week. If you consider yourself more of a gym goer, try incorporating progressive plank variations and other core-strengthening exercises to improve your posture. Incorporating planks into your regular exercise routine can benefit your physical health and well-being.
Setting your goals to a realistic timetable will help you stay consistent. Start with shorter periods and work your way up. Track your planks to see how you're doing over time. Take a notepad and write down how long you held the plank on any given day, then check back at the end of each week.
Expert’s Advice
Planks should be combined with cardiovascular exercise, strength training, high-intensity training, and a healthy diet to achieve maximum benefit. Proper technique, testing different variations, and regularly increasing the number of repetitions of the exercise are essential to performing the plank correctly. To achieve positive results like losing belly fat, you must also focus on improving your lifestyle, stress management, regular exercise, healthy eating, healthy sleep, and consistency of healthy habits.
Health Expert
Lavina Chauhan
The Final Say
Plank exercises for beginners are excellent for strengthening your core while working on other body parts, such as your arms and glutes. With numerous variations available, you can customise your plank routine to suit your fitness level and target specific muscle groups. Plus, the convenience of performing planks at home makes them accessible for individuals of all fitness levels!
FAQs
1. Can you suggest some of the best plank exercises for beginners?
Here are some effective beginner-planking exercises:
- Knee plank
- Forearm plank
- Plank with a row
- Plank jacks
- Spiderman planks
- Mountain climber
2. How to do plank exercises for abs?
To perform plank exercises for abs, start in a push-up position with your hands beneath your shoulders. Engage your core muscles and hold this position, ensuring a straight line from head to heels, to effectively target and strengthen your abdominal muscles.
3. Which exercises can be included in my basic plank workout for beginners routine?
Plank exercises to be included in beginner plank workouts are:
- Plank with shoulder tap
- Plank with a row
- Forearm to full plank
- Reverse plank
- Straight-arm (full) plank
4. What are some effective plank exercises for belly fat reduction for beginners?
Plank exercise for belly fat for beginners targets abdominal muscles and reduces excess fat. Here are some plank exercises:
- Plank touch reach
- Plank jacks
- Planks to pushups
- Plank shoulder taps
- Long lever plank
References
- https://www.icicilombard.com/blogs/health-insurance/mb/do-planks-reduce-belly-fat
- https://www.beachbodyondemand.com/blog/planks-for-beginners
- https://www.planetfitness.com/community/articles/4-options-quick-plank-workout-beginners#:~:text=Basic%20Plank,-
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