12 Types Of Planks That Target Your Trouble Spot

The plank is one of the best moves for targeting your core. In fact, it’s a total-body exercise that helps sculpt toned arms, shoulders, and legs as well.

The possibilities to vary a plank are endless; just use your imagination. But if you want to target your trouble spot, here are 12 types of planks that can replace a gym membership.

1. Plank walk-down

Target: biceps, back muscles, and abs.

How to do it:

• The starting position is a plank on the elbows.
• Remove your right hand from the floor and put your palm on where the elbow was (under the shoulder). Do the same with your left hand.
• Move up as much as you can. Return to your starting position.

2. Side plank toe touches

Target: shoulder and hip muscles.

How to do it:

• The starting position is the side plank on one elbow with the other arm out vertically.
• Move your straight leg up and try to touch your toe. Don’t bend the leg.

3. Side plank knee-to-elbow

Target: Aside from the muscles that worked in the previous exercise, the buttocks come into play here too.

How to do it:

• The side plank is your starting position.
• The upper hand should be moved behind the head so that the elbow is facing up.
• The lower leg’s knee should touch the elbow.

4. Tom Cruise plank

Target: forearms and the shoulders, the calves, the hips, and abs.

How to do it:

• The classic plank is the starting position.
• Slowly move your hands and legs as wide as you can.
• Lower your body as much as you can as if you were soaring above the ground.

5. Walking plank on straight arms

Target: back muscles and shoulders.

How to do it:

• The classic plank is the starting position.
• Take one step to the side with one hand and one leg. After that, move the other 2 to the same side.
• Return to the starting position. Control the pelvis: don’t let it move up.

6. Side jumps on straight arms

Target: hips, buttocks, and calves, along with the back muscles.

How to do it:

• The starting position is the plank on straight arms or elbows.
• Put your legs together and do jumps from side to side.

7. Plank on one arm

Target: shoulders.

How to do it:

• The classic elbow plank is your starting position.
• Put your second arm along the body.
• Repeat with the other arm.

8. Side-to-side plank

Target: back muscles, buttocks, and hips.

How to do it:

• Start in the classic plank.
• Lean the pelvis so that one hip touches the floor.

9. Lifting legs

Target: abs, buttocks, and back.

How to do it:

• The classic plank is your starting position.
• Straighten the leg at the knee, bend the foot, and lift it.
• Touch the floor with your toe and lift your leg again. Change legs.

10. Sliding back and forth

Target: calves, biceps, and abs.

How to do it:

• The elbow plank is the starting position.
• Push away with the toes so that the body moves forward, parallel to the floor.
• Return to the starting position. Make sure you control your abs and don’t curve your back.

11. Rotating plank

Target: back and legs.

How to do it:

• The classic plank is the starting position.
• Rotate the body while moving, trying to touch the left elbow with the right knee.
• Do the same with the left knee and the right elbow.

12. Plank with tension

Target: core.

How to do it:

• Elbow plank is the starting position.
• Put your elbows and toes on the floor. Increase the tension in the abs.
• Hold the position for about 10-15 seconds.