Plank Variation Exercises

Tone Your Entire Body With the Plank

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Side Plank Leg Lift

This variation of plank called Side Plank Leg Lift targets your shoulders, waist, abs, back, outer thighs, and glutes:

Place your left elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your left foot.
Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air as shown. Keeping your spine lengthened and your abs engaged, lift your right leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
Do three sets of 15-20 repetitions on each side.

5 / 11

Side Plank Leg Lift

This variation of plank called Side Plank Leg Lift targets your shoulders, waist, abs, back, outer thighs, and glutes:

Place your left elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your left foot.
Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air as shown. Keeping your spine lengthened and your abs engaged, lift your right leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
Do three sets of 15-20 repetitions on each side.