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4 Plank Variations to Spice Up Your Core Workout


Filed Under (Fitness, General) by Rick Kaselj

I’m still here in beautiful San Diego.


A while ago,  I headed out to the gym for workout. One of the exercises that I love to do that targets the core are plank exercises. Below, I shared a number of  plank variations that will definitely challenge your core and abs while keeping your back injury-free.

Enjoy the exercises!


I love going through Planks as I find it as an excellent exercise to help with back injury recovery and prevention. However, doing standard planks can be a bit boring. So here are 4 Killer Core Plank variations that can spice up your workout for a healthier core and back.

4 KILLER Core Plank Variations

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate the exercises.

#1 – Plank with Hip Dips

Start with a front plank position. Keep your head, shoulders, hips and feet in good alignment and elbows bent. Slightly rotate to one side, and then dip the hip to touch the floor. Go back up to start position and repeat it with the other side.


Plank with Hip Dips 

A key thing to remember is avoid excessive rotation in your lower back when dropping the hips. After you go through a couple of repetitions, you may find this exercise a bit challenging to do. This targets different muscles within the core that we don’t usually work on with the static front plank.

#2 – Single Arm Planks

Go into a front plank position. Keep your head, shoulders, hips and feet in good alignment and elbows bent. Slowly lift one arm and reach it forward. Hold the position for a few seconds, then go back to plank position. Do the same movements with the other arm. The Single Arm Plank works on rotation with your core muscles.


Single Arm Planks from the Toes

While the goal of this variation is to keep the plank straight, it is common for people to shift to the sides when reaching the arm forward. This happens especially when it’s your first time doing a plank. What you can do is to regress back from the knees to focus on learning the exercise first. Then progress from the toes.


Single Arm Planks from the Knees (Regressed)

#3 – Walking Planks

Get into a plank position. Maintain the good alignment with your head, shoulders, hips and feet with your arms straight. Keep the abdominal area tight. Shuffle (walk without lifting feet) twice to one side. Start walking with your hands and then move with your feet. Do the same movements towards the other direction.

The Walking Plank works on your core muscles and the stability in your shoulder and hips.


Walking Planks

#4 – Rocking Plank

Get into a plank position. Maintain a good alignment with your head, shoulders, hips and feet with elbows bent. Slowly rock your body forward by moving your toes forward and then rock back by moving your toes backward.


Rocking Plank

Give these plank variations a go to keep a healthy back and to prevent back pain and injury.

If you want to take charge of your back pain and safely get rid of the discomfort, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (3)


Hi Rick,

Are youtube.com channels something that are a membership/paid for offer? I really like your style – simple and clean, without drama.. I think this series of 4 Plank variations will be good for my lower back and core muscles as well as the other three programs I already have.

Thank you very much for your presence.




Muriel from EFI Reply:

Hi Catherine! This is Muriel from EFI. There is no membership required in accessing the youtube videos. By the way, we from EFI are so thankful for your positive feedback regarding the exercise programs found in this blog. About your low back pain, yes, the core muscles are very important in reducing the pain on your low back. I hope everything goes well for you. Thank you very much! 🙂



Hi Rick, I watch and read your blogs. I just watched your plank video and was wondering why you didn’t have her in the correct plank position? Her his were quite a bit lower than her shoulders. I loved the videos anyway, I was getting bored with just the plank. I have a degenerative disk disease and no surgeon want to touch me. The only ones that want to help are stem cell Drs and it’s very expensive. Thanks for the new excercises.


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