Types Of Planks - Healthcare Blog

15 Great Different Types Of Planks With Pictures – Detailed Steps

Different Types Of Planks – Plank is one of the best and interesting exercise-related core and other body parts. It is that exercise that you can do it anywhere In this, you do not need any specific equipment. The positive point of this exercise is that it has many variations that you can do it very easily. These types of planks are very best and good result giving for all people. In this, you find your complete description of every type of plank. If you try all these variations then the strength of your core and doing plank become really awesome.

Every different type of plank is explained with pictures. So you can understand easily how to do these different types of planks perfectly. These types of plank are sufficient for your whole body. After these, types of plank list, you did not need any other type of plank for gaining all benefits of the plank.

Different Types Of Planks

1. Simple Plank

This is also called standard, simple and basic plank. In this type of plank you should follow these steps:-

Simple Plank Steps 

Different Types Of Planks - Elbow Plank

2. Elbow Knee Plank

This plank is a little different from a simple elbow plank. In this, you need to follow other steps from the simple plank.

  • First, come in a simple plank position.
  • Then touch your knee to the floor.
  • And keep your face straight when your knee touches the floor.
  • Then upward your knee after the hold of some time.

The basic point you should remember related to this is that this is the beginning step for those people who are not able to simple plank properly. If you continuously did this exercise for 15-20 days then you can easily do the simple plank.

Different Types Of Plank Exercise - Elbow Knee Plank

3. V Shape Plank

In this plank, your body is come in opposite V shape.

  • First, you should come to a standard plank position.
  • Then start to bend your body upward.
  • Lift your hips in the upward direction till the body comes in the V shape.
  • Then keep hold of a second in v band-shaped plank according to your capacity.

This type the plank gives you the best results to your shoulders and core. In the beginning stage, you can take the help of another person for the perfect pose of the exercise.

V Shape Plank - Types Of Planks

4. Straight Arm Plank

This type of plank is one of the great plank types.

  • First, sit down on the four hands and legs.
  • Then straighten your both arms and legs.
  • Form a straight line with your body. Keep your legs straight but don’t lock the knees to hyperextension.
  • Keep your pelvis neutral so your butt don’t stick out. Neutralize the spine and neck. Keep your head in a line with your back.

In this workout the major loads on your shoulders and core. This plank helps to strengthen your shoulders, balancing capacity, core strength.

Straight Arm Plank - Types Of Planks


5. Major Knee Plank

You know major plank is really difficult plank but make some explosive this major plank through this:-

  • First, come in the Straight Arm plank position.
  • Then keep your both knees on the floor and lift your toes above.
  • Then straighten you back and tighten your core.
  • And then hold your body at this position according to your capacity.

Different Types Of Plank Exercise - Major Knee Plank

6. One Leg Plank

This type of plank is too much different type of plank from others. In this plank balancing power used too much.

  • First, come in the simple plank position.
  • Then raise your right leg in that air. Keep your body balanced during whole workout.
  • In another set, you must raise your left leg in the air and keep the right leg on the floor.
  • For making this exercise more explosive you can also raise your one hand in the air(Mentioned in the picture below).

When you come in this type of plank position the pressure on the core increases. And this pressure is too good for your core. In the beginning stage of the plank, you may also feel temporary pain in the core after the workout.

One leg one arm plank - Plank Types


7. Side Plank

One of the most famous plank type of plank. This type of plank become famous due to his difficulties and different way. This type of plank has completely based on balancing and strength.

  • Lie on one side with the upper foot stacked right on top of the lower foot.
  • Place your elbow directly in line under your shoulder
  • Lift your hips so that they form a straight line from feet, between your legs, through the groin, and straight up through the middle of your neck.
  • Maintain a straight spinal alignment both horizontally and vertically.
  • Do not let your hips or shoulders tip forward or back. Keep them aligned with the top side of the hip directly over the other hip.
  • Hold Your Body at this position according to your capacity.

In this type of plank role of balancing and strength too much. This type of plank is too helpful for reducing extra side fat. If you are doing mistakes continuously in this plank then you can take the help of a mirror for correcting your mistake during side plank.

Types Of Planks - Side Plank



8. Hands Motion Plank

This type of plank is completely based on the hand’s motion during the plank. Steps of Doing Hands Motion Plank are:-

  • First, come in the Simple Plank position.
  • Take one hand, followed by the other, and push yourself up to full plank position.

  • Return back to the half plank position, one arm at a time.

  • Hold your body in a very straight line keeping your abs and glutes contracted throughout.

  • After complete move repeats this process.

In this exercise, you cover two types of planks. First, you come in the simple Plank position and then come into the Straight arm plank position.

Hands Motion Plank - Healthcare Blog


9. One Arm Plank

For this type of plank, you need special balancing strength because in this you need to balance your full body on one arm. Steps of one arm plank are:-

  • First, come in the Straight Arm plank position.
  • After keeping hold of some time in this plank position.
  • Then raise your one arm in the air(You can raise your one arm in any direction).
  • And hold your body in one arm position for some time.

The most difficult part of this plank is that you balance your full body in one arm. If you doing this type of plank in a continuous manner then your balancing capacity of body and strength of your hand’s increases.

Types Of Planks - One Arm Plank


10. Table Plank

This type of plank is different from another plank because in this you need a piece of equipment to do this. For equipment, you take a ball or any other object like a table chair, etc. to do this.

  • First place any type of table, big ball near the legs.
  • Then place both legs on the table or ball.
  • After placing, Keep both hands like a major plank position on the floor.

After this keep holds your body at this position according to your capacity.

Types of Planks - Table Plank


11. Elbow Plank With Table

In previous you need a table to keep your both legs on the table but in this, you need to place both hands on the table.

  • Put both elbows on the table and your legs on the floor.
  • The position of elbows is just like that are in simple plank.
  • After this keep your back straight and hold your body at this position.

Different Types Of Plank - Elbow Plank With Table

12. Shoulder Plank

In this plank the complete pressure of your upper body on your shoulders.

  • First, come in a simple plank position.
  • Then little upward your hips in the air.
  • And then a little bit expand your hands from the shoulders.
  • Hold your body at this position according to your capacity.

During this plank, your pressure on the shoulders increases. This type of plank majorly target your core and shoulders muscles.

Different Types Of Planks Exercise - Shoulder Plank

13. Long Lever Plank

This is one of the hard type of plank workout. Easiest steps of doing long lever plank are:-

  • First, come in push-ups position.
  • Then joined your both legs to each other and tighten your core.
  • After this, keeping your palm position in the same place and start to backward your both legs till your body come in long lever plank position
  • Then hold your body at this position according to your capacity. If you want to see long lever plank position practically then you can see this picture below.

Long lever plank directly works on your core and chest. If you caused any type of serious injury in the hands and core then you should not do this plank exercise.

Types of Plank exercise - Long Lever Plank

Long Lever Plank – Perfect Way To Do, Benefits, Results


14. Feet Elevated Plank

In these feet elevated the use of your balancing power too much. For doing feet elevated plank workout you should need an elevated surface(small Height table, stool, A box). The perfect steps of doing feet elevated plank are:-

  •  Come near any elevated surface and sit down on your knees and elbows. Joins your both hands together
  • Then put your both legs on the elevated surface one by one.
  • After this straighten your back and tighten your core. After this step 4 hold your body at this position as possible as you can. Watch all steps practically by this picture.


Feet Elevated Plank - Types of plank

Feet Elevated Plank – Perfect Steps, Benefits, Results


15. Caterpillar plank

This is a type of plank that majorly targets your core. Steps of doing caterpillar plank are:-

  • First, come in the push-ups or straight arm plank position.
  •  Keeping your hips in line with shoulders, draw right knee in toward chest.
  • Then back your leg in the plank position.
  • And then Repeat on the left side. Then walk hands back toward feet and roll up to stand.

Catterpillar Plank - Types Of Planks


Top 5 Plank Types From This List

Here you find 15 different types of planks. These 15 types of planks are not possible to cover in every plank workout. So here you find the best plank types of this list which you should add in every plank workout. These types of the plank are top-rated plank by 2000+ gym trainers.

  • Simple Plank
  • Long Lever Plank
  • Side Plank
  • One Leg Plank
  • Straight Arm Plank

These are the top 5 planks of the following list of planks. Every plank has a different role and different benefits but these 5 types of plank covers 90 percent benefits that you gained from all types of the plank.

Why You should do  Different Types Of Planks?

There are many reasons for doing plank and its types are:-

  1. Plank Strength:-  After do this exercise you do not need any type of exercise or workout to improve your plank.
  2. Great Core:- You try many of workout to make your core strength awesome but if you try these all types of plank you did not need any type of exercise for core strength.
  3. No Other Workout:- If you want to stay fit only and you are doing these types of plank. Then you do not need any type of exercise for your fitness.
  4. Full Body Workout:- For full body workout you only need plank types because all types of plank cover your all body parts.
  5. Results:- The result of doing these types of the plank is really awesome and too much attractive. If you want to see the results then you should read:- Results of planking daily
  6. Good Stamina:- These all types of planks make your core too much strong. And a strong core is full of stamina and strength.
  7. Fat Reduction:- These types of plank directly hit your body fat. After doing 1-2 months plank continuously you notice that Stomach fat, hands fat, back fat decrease too much.
  8. New Experience:- Doing the Same type of simple plank makes plank workout boring. But in the variations of the plank, you find different experiences in every type of plank. The positive point also that different types of plank is too much than Simple Plank.

Results Of Planking – Plank Before And After 

Final Words

According to research these 12 types of the planks are sufficient for your full body to stay fit. Plank is just like yoga which increases your body strength and many advantages. Try these  Different Types Of Planks and gain its amazing benefits. Every type of plank is explained with interesting and perfect pictures. These all types of planks are sufficient for your plank workout. If you do these types of planks is a continuing schedule then you easily gain your fitness goal.

Here you available 12 different types of planks, Do all types in a single day is not possible{time consumption}. So distribute these types according to your capacity and do it in a random manner. Along with this plank workout, you should focus on your diet and rest procedure.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

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