Your core powers everything you do. Each day of the 4-Week Plank Challenge, you'll try a new plank variation to improve your core strength and endurance. Get all the details on the challenge here.
Planks are a great way to work your entire core, but the standard move can get a little stale. If you're ready to push your core to be seriously strong, try these seven plank variations — some of the hardest, even if you're a planking expert.
We'll be doing these for the final week of the 4-Week Plank Challenge, but you can do them on your own anytime.
Each day you'll do 2 sets of a different plank variation. But this week, try to hold your planks as long as you can, aiming for at least 30 seconds and as long as 2 minutes if you're feeling strong.
Tip
If any of these super challenging variations aren't for you, you always have the option of holding a standard plank.
Form is more important than ever as the exercises get more challenging. Maintaining a stable core while moving with control will sculpt your abs and help prevent injuries.
Below, Kelly Gonzalez Corbett, CPT, RYT, founder of Elemental Conditioning, demonstrates step-by-step instructions for each plank variation. If you keep scrolling to the very end, there's also a video with all the variations in one place.
Challenge Day 22: Eye of the Tiger Plank
- Start in a side plank, balancing on one hand and the edges of your feet.
- Extend your top arm up and bend your bottom knee up toward your bottom arm.
- Next, lift your bottom knee up off the floor, resting it on the triceps of your supporting arm.
- Hold as long as you can before dropping down.
- Repeat this lift as many times as you can. When you do this variation again later today, switch sides.
Tip
If you need more stability in this plank variation, lower your bottom knee and shin to the floor (knee as close to your bottom hand as your mobility allows). You can also keep your gaze forward and your top hand on your hip.
Challenge Day 23: Side Plank With Arm Extension and Leg Lift
- Start in a side plank, balancing on one hand and the edges of your feet.
- Lift your top leg several inches as you extend your arm out long over your head (not up toward the ceiling).
- Hold as long as you can, and switch to the other side for your second set.
Tip
If you're having trouble balancing, you can lower your bottom knee and shin to the floor. You also have the option of staying in a standard side plank without lifting your top leg. Lastly, you can keep your top arm straight up to the sky or place your hand on your hip.
Challenge Day 24: Center Chaturanga
- Start in a side plank.
- Rotate into a high plank, immediately lowering into a chaturanga push-up, with your elbows tucked into your sides.
- Push back up, then rotate to a side plank on the other side.
- Continue for 30 seconds — or however long you can while maintaining proper plank form.
Tip
Need to modify? You have several options here:
- Stay in high plank.
- Stay in side plank, holding for the same amount of time on each side.
- Skip chaturanga and go from high plank to right-side plank. Rotate back to a center high plank, then transition to a left-side plank.
- Do chaturanga push-ups: Go from high plank to chaturanga, then back up. Repeat. Lower all the way to the floor and rest for a second if needed before pushing back up.
Challenge Day 25: Side Tree Pose Plank
- Start in side plank.
- Bend your top knee up toward the ceiling and place that foot on your ankle, calf or inner thigh (not on your knee).
- Extend your arm up toward the ceiling and hold for at least 30 seconds.
- Repeat on the other side later today.
Tip
Not for you? Stay in side plank or drop your bottom knee and shin to the floor and rest your top foot on your bottom foot or calf.
Challenge Day 26: Fallen Triangle Side Plank
- Begin in side plank.
- Extend your top arm up toward the ceiling and your bottom leg out in front of your torso. Your bottom foot should be a few inches off the floor.
- Hold for at least 30 seconds.
- Repeat on the other side for your second set.
Tip
To make this plank easier, rest your bottom foot on the floor. You can also lower your bottom arm so that your forearm supports your body.
Challenge Day 27: Cross-Body Plank
- Start in a high plank.
- Raise your right leg and your left arm.
- Hold for 15 seconds before switching sides.
Tip
To modify, bring your raised hand down to the ground and balance on "tented fingers," Joan says. You have two other modification options:
- Bird-dog: Balance on hands and knees, then lift your right arm and left leg. Lower, then lift your left arm and right leg.
- Around-the-world plank: From a high plank, lift your left arm. Set it down, then lift your right arm. Set it down, then lift your right leg a few inches off the floor. Lastly, once you set down your right leg, lift your left leg. Repeat the sequence.
Challenge Day 28: Twisted Hip Dip Plank
- Begin in a forearm plank.
- Twist your hips to one side and balance on the side of your bottom foot, keeping your chest pulling toward your fingers.
- Pulse your hips up and down in this twisted plank position for at least 30 seconds. Switch sides when you do your second set.
Tip
To modify, you can either stay in a forearm plank or perform hip dip planks, taking out the pulses in the middle and switching directly from right to left.
You also have the option of starting in side plank and performing your hip dips there. Just make sure to do the same amount of time on both sides.
Follow along with Elise Joan, yoga teacher and creator of Barre Blend, as she demonstrates all seven of Week 4's plank variations in one video.
Congratulations, You Finished the 4-Week Plank Challenge!
But you don't have to stop here! Start again from Week 1, this time with longer holds, or try another LIVESTRONG.com fitness challenge.