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12 Types Of Planks That Target Your Trouble Spot

Who could do #7?

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.

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