Do Planks Work Your Abs?

Performing plank holds stimulates all of the muscles in your midsection, including the rectus abdominus, external obliques, internal obliques, transverse abdominals and lower back. Planks provide a variety of benefits, such as improved core strength, stability and balance. You can target each angle of your midsection with plank variations.

Stability Ball Planks

Stability ball planks engage all of the core muscles. Begin on your knees with your elbows resting on a stability ball. Press up onto your toes so your elbows and feet are supporting your upper body. Keep your elbows at a 90-degree angle. Hold this position for 30 to 45 seconds. Repeat for three sets.

Side Planks

Side planks work your core while targeting the external obliques. Lie on your left side with your elbow supporting your upper body. Extend your legs straight with your feet together. Press up onto your left elbow while lifting your hips off of the ground and keeping your spine in a straight line. Hold the position for 30 to 45 seconds. Repeat the exercise for three sets on each side.

Planks With a Leg Raise

Planks with a leg raise recruit the core muscles to keep your body stabilized. Start in a push-up position. Lower your body onto your elbows and lift your right foot off of the ground. Hold the position for three counts and lower the right foot. Maintain the plank position while elevating your left foot. Continue alternating sides for three sets of 30 to 45 seconds.

Medicine Ball Planks

Performing planks with a medicine ball stimulates the core muscles to maintain stability. Begin in a push-up position. Place the balls of your feet on top of the medicine ball. Lower yourself down onto your elbows. Hold the position for 30 to 45 seconds. Repeat the exercise for three 30- to 45-second sets.