Plank - Elbows

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

On Knees

Advanced Exercise:

On Hands

Plank - Hands

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

On Knees

Advanced Exercise:

Weighted Plank

Plank - 1 Leg

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

Regular

Advanced Exercise:

With Abduction

Plank - Feet on SB

(Hands)

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

Without SB

Advanced Exercise:

One Hand

Plank - Feet on SB

(Elbows)

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

Without SB

Advanced Exercise:

1 Leg

Plank - Elbows on SB

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

No SB

Advanced Exercise:

Feet on SB

Plank - Hands on SB

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

Without SB

Advanced Exercise:

Feet on SB

Plank - Hands

to Elbows

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids, Triceps

Modified Exercise:

Regular Plank

Advanced Exercise:

Weighted

Plank - Knee

to Elbows

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids, Transverse Abdominis, Obliques

Modified Exercise:

Slow Mountain Climber

Advanced Exercise:

Break Dancer

Plank - Abduction

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Medius & Minimus, Deltoids, Abductors

Modified Exercise:

Regular Plank

Advanced Exercise:

Banded

Plank - Marching

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

1 Leg Plank

Advanced Exercise:

Weighted or Banded

Plank - Around the

World

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids, Obliques

Modified Exercise:

Modified

Advanced Exercise:

Roll Out

Plank - Around the

World (Modified)

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids, Obliques

Modified Exercise:

Regular Plank

Advanced Exercise:

On Toes

Plank - Side Elbows

Muscles Used: Transversus Abdominis, External & Internal Obliques, Gluteus Medius & Minimus, Adductors

Modified Exercise:

On Knees

Advanced Exercise:

On Hands

Plank - Side Hands

Muscles Used: Transversus Abdominis, External & Internal Obliques, Gluteus Medius & Minimus, Adductors

Modified Exercise:

On Elbows

Advanced Exercise:

1 Leg

Plank - Side 1 Leg

Muscles Used: Transversus Abdominis, External & Internal Obliques, Gluteus Medius & Minimus, Adductors, Abductors

Modified Exercise:

Both Legs

Advanced Exercise:

On Hand or Banded

Plank - Weighted Elbows

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

Without Weight

Advanced Exercise:

Abdominals 

Plank - Weighted Hands

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids

Modified Exercise:

Without Weight

Advanced Exercise:

With Abduction

Plank Ups

Muscles Used: Rectus Abdominis, Erector Spinae, Gluteus Maximus, Deltoids, Triceps

Modified Exercise:

Hands to Elbows

Advanced Exercise:

Weighted

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