The plank is one of the most inclusive exercises for all the main areas of the body. The plank engages the abs, back, core, glutes, and hamstrings. It puts strength and endurance to the test while improving posture and flexibility.


Beginners can hold the plank position for 10-20 seconds at a time, doing three sets with up to a minute of rest in between each set. Increase the time that you hold the plank position each week. These variations on the plank will help you target those trouble areas and get rid of the flab—fast!

1. Classic Perfect Plank

Before you start finding variations to the classic plank, it’s best first to get a handle on this one. Make sure your body forms a straight line—that you are not sinking at the hips, or sticking your bum in the air.


To do the classic plank, get into push-up position, with your hands directly below your shoulders. Push up so that your body forms a straight line. Make sure your hands are still directly under your shoulders, squeeze your glutes, and engage your core. Remember to breathe. Hold the position for 20 seconds, increasing time with each workout. That’s a rep!