Plank Modifications for Planksgiving

Planks are very efficient at building core muscles and there are many different ways to do them. If you're participating in the Planksgiving Challenge but aren't sure where to start with your planks, please read through for various modifications below. They increase in difficulty as you scroll down.

As always, your coach is here to help you if you need more options for variations of planks. Do not hesitate to reach out to them if needed.

Modified Plank

Modified Plank

Support your body on your elbows. Keep spine neutral, tuck tailbone, and hold.

Planks from the knees

Knee Planks

While lying face down, lift your body up on your elbows and knees. Try and maintain a straight spine.

Wall Side Plank

Wall Plank

  • Find a space on the wall you can use.
  • In standing, turn your body so your feet are sideways with the wall.
  • Place one elbow and forearm on the wall at shoulder height.
  • Step 1-2 feet away from the wall (the further you go, the harder the exercise).

Elevated Side Plank

  • Place your elbow on a table or other sturdy, elevated surface and step your feet 1-2 feet away from it.
  • Press into your elbow and your inside foot to arc your hips away from the floor.

Plank

Plank

While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time.

Side Plank

Side Plank

  • Lie on your side with your feet stacked on top of the other and your elbow directly under your shoulder
  • Press strongly into your elbow and the outside of your foot to lift your hips
  • Arc your hips away from the ground!
  • Keep your hips, chest and shoulder facing forwards (not towards the ceiling or the floor)

Alternating arm and leg Plank

Alternating Plank

While lying face down, lift your body up on your elbows and toes. Next, lift up one arm and opposite leg. Return to original position and then perform with the other arm and leg. Try and maintain a straight spine.

Star Plank

Star Plank

  • Lie on your side with your feet stacked on top of the other and your elbow directly under your shoulder
  • Press strongly into your elbow and the outside of your foot to lift your hips
  • Arc your hips away from the ground!
  • Keep your hips, chest and shoulder facing forwards (not towards the ceiling or the floor)
  • Keeping them straigh, simultaneously lift your top arm straight up towards the ceiling and your top leg away from your bottom leg.
  • Repeat on the opposite side.