Exercises
Ten plank variations, from the counter to the floor
Plank variations change the angle, the base or the movement of a basic plank. From easiest to hardest: incline plank, knees down plank, high plank, forearm plank, plank shoulder taps, plank to Downward Dog, plank leg lifts, knee to elbow, side plank and reverse plank. Hold three to eight breaths or do six to ten slow reps.
A plank is a straight line from head to heels, held on the hands or forearms and the toes. Plank variations change one part of that: the angle of the body, the base you stand on, or a movement you add. Each one shifts the work between the arms, shoulders, belly, back and legs, so a few of them together build a well-rounded core.
In yoga, Plank Pose with the shoulders over the wrists is the starting point, and it appears in every Sun Salutation. The ten variations below run from easiest to hardest. Try two or three that suit you today.
Who should check with a doctor first?
See a doctor or physiotherapist before plank work if you have back pain that spreads into a leg, a recent abdominal, shoulder or wrist injury or surgery, a hernia, or high blood pressure that is not under control. If you are pregnant or have had a baby recently, ask your doctor or midwife first and read about yoga in pregnancy and after birth.
Stop if you feel a sharp pain, a pinch in the lower back, a bulge along the middle of the belly, or wrist pain that stays after you come down.
How do you do plank variations?
Breathe steadily through the nose throughout. Never hold the breath. If the breath turns short or the hips sag, the hold is over.
- Incline plank. Hands on a kitchen counter or sturdy table, shoulder-width apart. Walk the feet back until the body makes one straight line. Hold for five to eight breaths.
- Knees down plank. On the mat, hands under the shoulders, knees behind the hips so the body forms a line from head to knees. Pad the knees. Five to eight breaths.
- High plank. From hands and knees, step the feet back one at a time. Press the floor away, heels reaching back, gaze just ahead of the hands. Three to eight breaths.
- Forearm plank. Elbows under the shoulders, forearms parallel or hands clasped, legs long. Draw the belly gently in. Three to eight breaths. It shares its base with Dolphin Pose.
- Plank shoulder taps. In high plank with the feet a little wider, lift the right hand to tap the left shoulder, then switch. Breathe out on each tap. Ten taps in total, hips as still as you can.
- Plank to Downward Dog. From high plank, breathe out and press the hips up and back into Downward Dog with the knees bent. Breathe in and shift forward to plank. Six slow reps.
- Plank leg lifts. In high or forearm plank, breathe out and lift the right foot a few centimetres, leg straight, hips level. Lower on the in breath. Six each side.
- Knee to elbow. In high plank, breathe out and draw the right knee towards the right elbow, rounding the upper back a little. Breathe in and step it back. Six each side.
- Side plank. From high plank, roll onto the outer edge of the right foot and stack the left foot on top, left arm reaching up. Lower the right knee for support if needed. Three to five breaths each side. The Side Plank page has forearm and knee-down options.
- Reverse plank. Sit with the legs long and the hands on the floor behind the hips, fingers pointing towards the feet. Breathe in and lift the hips until the body makes a line, chest open. Three breaths. Bend the knees for a tabletop version.
Rest in Child’s Pose for a minute between rounds.
Common mistakes
- Sagging hips. The lower back takes the strain. Lower the knees or raise the hands.
- Hips piked too high. Bring the body into one line, shoulders over wrists or elbows.
- Shoulders up by the ears. Press the floor away and widen across the upper back.
- Holding the breath to last longer. Shorter holds with good form build more.
Make it easier or harder
Easier: raise the hands onto a counter, step, or blocks, or keep the knees down for every variation, including side plank. Shorten holds to three breaths and repeat more often.
Harder: slow each moving variation to a count of three each way, or join three moves into a short flow: plank, shoulder taps, plank to Downward Dog. Lowering halfway from plank leads into Chaturanga, the low plank.
How do plank variations fit with other core work?
Planks hold the trunk still while the arms and legs carry the weight. The core exercises built on yoga poses add moves where the limbs move around a steady trunk, such as dead bug and bird dog. Two or three short sessions a week, with rest days between, suit most people.
Questions
Which plank variation should a beginner start with?
An incline plank with the hands on a kitchen counter or a sturdy table, then a plank with the knees down on the mat. Both let you learn the long line from head to knees or heels with less weight on the arms. Move to a full plank when you can hold the easier one for eight steady breaths.
Is a forearm plank or a high plank better?
Neither is better; they load the body differently. The high plank on straight arms asks more of the wrists and shoulders. The forearm plank takes the wrists out of it and lowers the body, so the middle often works harder. Many people do both in the same week.
How many plank variations should you do in one session?
Three or four is plenty for most people. Choose one hold, one moving variation and one side plank, then rest. Doing ten in a row tends to make form slip, and a sagging plank loads the lower back instead of the trunk muscles.
Why do the wrists hurt in plank variations?
Often because the weight sits in the heels of the hands. Spread the fingers wide and press through the knuckles and fingertips, and stack the shoulders over the wrists. If the wrists still ache, switch to forearm versions or place the hands on a raised surface, and see a doctor if the pain lasts.