{"id":13263,"date":"2020-12-09T19:29:50","date_gmt":"2020-12-09T19:29:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13263"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"modified-plank","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/modified-plank\/","title":{"rendered":"Modified Plank: Take Your Planking Game To A Whole New Level"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Benefits_of_Doing_A_Plank\" >Benefits of Doing A Plank\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Planks_Work_Out_Your_Full_Body\" >Planks Work Out Your Full Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Planks_Help_Improve_Ones_Posture\" >Planks Help Improve One\u2019s Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Everyone_Can_Do_Planks\" >Everyone Can Do Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Planks_Are_Cheap\" >Planks Are Cheap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Planks_Are_Less_Likely_To_Cause_Injury_Compared_To_Other_Exercises_That_Work_The_Core\" >Planks Are Less Likely To Cause Injury Compared To Other Exercises That Work The Core<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#How_To_Do_A_Plank\" >How To Do A Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Modified_Plank_Exercises\" >Modified Plank Exercises\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Plank_Side_Walk\" >Plank Side Walk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Modified_Side_Plank\" >Modified Side Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Plank_With_Leg_Lift\" >Plank With Leg Lift\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Reverse_Plank\" >Reverse Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Alternating_Arm-And-Leg_Raise_From_Plank\" >Alternating Arm-And-Leg Raise From Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Plank_With_Lateral_Arm_Reach\" >Plank With Lateral Arm Reach\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Plank_With_Alternating_Knee_To_Elbow\" >Plank With Alternating Knee To Elbow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Plank_With_Shoulder_Tap\" >Plank With Shoulder Tap\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Plank_With_Alternating_Shoulder_And_Knee_Tap\" >Plank With Alternating Shoulder And Knee Tap\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#Side-Plank_Crunch\" >Side-Plank Crunch\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Can you say you\u2019ve really worked out if you don\u2019t do planks? Planks are among the classics when it comes to working out. Like everything in this world, when you do something the same way for a very long time, it becomes boring, and the same can be said for planks. That is why different variations of the plank can be found in numbers. These planks are modified to be even more effective. A modified plank looks to achieve two major things:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bring a cardio aspect to the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add more resistance so that it might be more effective at building strength and muscles.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are different variations of the modified plank. Here we shall look at all of them, their benefits, and the methods of doing these variations.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Doing_A_Plank\"><\/span><b>Benefits of Doing A Plank\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\">Planks<\/a> have not been one of the most effective workouts without having numerous advantages associated with them. Here are some of the advantages of doing planks:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Planks_Work_Out_Your_Full_Body\"><\/span>Planks Work Out Your Full Body<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are looking for a <a href=\"https:\/\/betterme.world\/articles\/aerobic-exercise-at-home\/\">full-body workout<\/a>, then planks are the way to go. Despite the common belief that planks only target our abs, planks target most of the muscles on one\u2019s body. The spine, <a href=\"https:\/\/betterme.world\/articles\/crunch-vs-sit-up\/\">core<\/a>, quads, glutes, hamstrings, triceps, lats, rhomboids, and trapezius muscles are all worked by the plank if you do it correctly (<\/span><a href=\"https:\/\/www.insider.com\/plank-benefits\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Just like other exercises, doing these exercises properly works to ensure you will enjoy the benefits associated with it. Thus, before you attempt a single plank, you should make sure you know how to do it correctly.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Planks_Help_Improve_Ones_Posture\"><\/span>Planks Help Improve One\u2019s Posture<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planks do this by strengthening your core. A strong core prevents the risk of getting lower back pains, makes doing daily activities easy, and helps improve one\u2019s posture.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"modified plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A randomized clinical trial on the effect of 30 days abdominals challenge versus 30 days planks challenge on waist circumference and abdominal skinfold measurements in healthy young individuals was done (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/303905761_EFFECT_OF_30_DAYS_ABDOMINALS_CHALLENGE_VERSUS_30_DAYS_PLANKS_CHALLENGE_ON_WAIST_CIRCUMFERENCE_AND_ABDOMINAL_SKIN_FOLD_MEASUREMENTS_IN_HEALTHY_YOUNG_INDIVIDUALS_RANDOMIZED_CLINICAL_TRIAL\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The study was to see if planks can hold their grounds when compared to other abdominal exercises in terms of working the abs and other abdominal muscles. The study has 60 participants. The participants were young individuals ages 18 to 30. It took 30 days, and the group of people was divided into two groups. The first group was to do other abdominal exercises for 30 days apart, and the second group was to do planks only for that same period. The researchers measured the individuals\u2019 demographic data, waist circumference, hip circumference, waist-hip ratio, and skinfold measurement at the beginning and the end of the study (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/303905761_EFFECT_OF_30_DAYS_ABDOMINALS_CHALLENGE_VERSUS_30_DAYS_PLANKS_CHALLENGE_ON_WAIST_CIRCUMFERENCE_AND_ABDOMINAL_SKIN_FOLD_MEASUREMENTS_IN_HEALTHY_YOUNG_INDIVIDUALS_RANDOMIZED_CLINICAL_TRIAL\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The individuals in the abdominal group were to do sit-ups, crunches, leg raises, and planks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results showed no significant difference between the two groups after 30 days (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/303905761_EFFECT_OF_30_DAYS_ABDOMINALS_CHALLENGE_VERSUS_30_DAYS_PLANKS_CHALLENGE_ON_WAIST_CIRCUMFERENCE_AND_ABDOMINAL_SKIN_FOLD_MEASUREMENTS_IN_HEALTHY_YOUNG_INDIVIDUALS_RANDOMIZED_CLINICAL_TRIAL\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This shows that planks are effective when it comes to working one\u2019s core muscles, just like other <a href=\"https:\/\/betterme.world\/articles\/belly-fat-workout-at-home\/\">abdominal exercises<\/a>. However, it is important to note that this study did not include people over the age of 30 years, and thus, it is difficult to know if this would be the same case in older people. Other factors, like one\u2019s diet, were also not taken into consideration. With that said, planks are effective in working one\u2019s core and improving one\u2019s posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks are also effective when it comes to improving one\u2019s posture because they can condition some of the key muscles responsible for holding a person upright.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"modified plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Everyone_Can_Do_Planks\"><\/span><b>Everyone Can Do Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unless you have been instructed otherwise by an expert, planks can be done by people of all ages, gender, fitness levels, and weight goals. Hence whether you are a child or an adult, male or female, very fit or unfit, whether your goal is to build strength or lose weight, planks are an effective exercise that you should include in your workout sessions.<\/span><\/p>\n<p><em><strong>Read More:<\/strong><a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\">14 Day Plank Challenge To Build A Killer Core And Lose Weight<\/a><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Planks_Are_Cheap\"><\/span><b>Planks Are Cheap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The traditional plank does not require any equipment apart from yoga mats maybe. A plank doesn\u2019t also require you to enroll in a gym to do it. Planks can be done anywhere, at any time. On the other hand, the different variations of the modified plank might require some cheap gym equipment like resistance bands. This shows that even the modified planks are cheap and easy to incorporate into your <a href=\"https:\/\/betterme.world\/articles\/why-is-it-important-to-ease-into-an-exercise-program\/\">workout program<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Planks_Are_Less_Likely_To_Cause_Injury_Compared_To_Other_Exercises_That_Work_The_Core\"><\/span>Planks Are Less Likely To Cause Injury Compared To Other Exercises That Work The Core<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercises like the sit-up are notorious for causing injuries. These exercises sometimes cause damages even if done in the right way due to the amount of pressure they exert on one\u2019s hip flexors and the other abdominal muscles. Planks, on the other hand, don\u2019t have a higher risk of causing back injuries or over-exerting pressure on the hip flexors and hence don\u2019t cause many injuries. This does, however, not eliminate the need to know how to do a plank properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those are some of the benefits associated with doing planks. With that said, it is important to know how to do a traditional plank before the different variations of the modified plank.<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-31451 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266-1024x576.png\" alt=\"Planks Help Improve\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Plank\"><\/span><b>How To Do A Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is how you do a plank (<\/span><a href=\"https:\/\/www.prevention.com\/fitness\/fitness-tips\/a28747774\/muscles-planking-exercise\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, kneel on a mat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, place your elbows on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your legs hip-width apart, extend your right leg back, then your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your neck, back, and hips in the same line and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold this pose for at least 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You should do 3 sets of 30-60 seconds hold.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">There are common mistakes that people make when doing planks that should be discouraged. Here are some of these mistakes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>One arching their back (<\/b><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><b>7<\/b><\/a><b>). <\/b><span style=\"font-weight: 400;\">When you are doing a plank and you arch your back, you are not engaging your abdominal muscles as you should. Instead, you are putting more weight on your hands. To prevent this from happening, always make sure your shoulders are wide and down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>One sagging their hips<\/b> <b>(<\/b><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><b>7<\/b><\/a><b>). <\/b><span style=\"font-weight: 400;\">Your hips usually start sinking when your abs have gotten tired, and this should be a clear sign that it is time to end your plank. If you notice your hips are sinking right from the start of the exercise, try to separate your feet a bit wider and focus on engaging your abs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>One tilting their head up (<\/b><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><b>7<\/b><\/a><b>).<\/b><span style=\"font-weight: 400;\"> When you are doing a plank, your neck, <a href=\"https:\/\/betterme.world\/articles\/band-back-exercises\/\">back<\/a>, and hips should be in a straight line (<\/span><a href=\"https:\/\/greatist.com\/fitness\/forearm-plank\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Your neck should not be tilted up, as this could strain your neck, which is something you don\u2019t want.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is always important to maintain the right form while doing planks. Otherwise, you increase your chances of getting injured since you are placing stress on tendons, bones, joints, and muscles that are potentially not in alignment. This can cause you to get hurt very easily. In addition to that, the good form helps you get the most out of the plank.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off you energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\">change your life for the better<\/a>!<\/strong><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-30758 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14-1024x576.jpg\" alt=\"modified plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Modified_Plank_Exercises\"><\/span><b>Modified Plank Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now, since we\u2019ve covered most of all you need about the traditional plank, here are some common variations of the common plank and how they are done:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_Side_Walk\"><\/span><b>Plank Side Walk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This modified side plank introduces movement, which helps it create a cardio effect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How it is done (<\/span><a href=\"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/43638335\/image\/43638353\/Side-Plank-Crunch\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You first go into the plank position. Make sure your hands are underneath your shoulders, and your next, back and hips are in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, cross your right arm over your left hand. While you are doing this, you should also move your left foot to the left. These two actions should happen simultaneously.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The next thing to do is to move your left and right hand to the left. This returns you to the original plank positions. Your hands should be moving together, while your feet should be moving apart from each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">To complete one set, you need to take 5 steps to the left and 5 steps to the right.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While doing this modified plank, one thing to remember is to make sure you keep your hips low as you move.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Modified_Side_Plank\"><\/span><b>Modified Side Plank\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is yet another plank that helps work your core muscles. There are many different ways to make this plank harder or easier. Here is the most basic form of this place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a side plank (<\/span><a href=\"https:\/\/www.healthline.com\/health\/14-plank-variations-your-core-will-thank-you-for-later#8.-Plank-with-a-row\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, lie on one of your sides. You should make sure your elbow is right below your shoulder, and your arm should be flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your knees on the floor, you should stack your <a href=\"https:\/\/betterme.world\/articles\/best-leg-workout-for-mass\/\">legs<\/a> together and raise your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, try placing the other hand on your hip, or you can raise it straight pointed towards the sky.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squeeze your glutes and hold this position for about 30 to 60 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you become good at this exercise, you can try lifting from your stacked feet instead of your knees.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-30533 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573-1024x576.png\" alt=\"modified plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Leg_Lift\"><\/span><b>Plank With Leg Lift\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is yet another modified plank you can try.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/43638335\/image\/43638353\/Side-Plank-Crunch\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You start by going into the normal plank position; forearms and toes should be on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, the next step is to gently raise your right leg a few inches (5-8 inches) from the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold your right leg in that position for a few seconds, then slowly lower it back to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now, switch to your left leg and repeat the same procedure as you did for your right leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You should do between 2-3 sets of 10 reps of this plank.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Plank\"><\/span><b>Reverse Plank\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this modified plank exercise, instead of facing the floor like you would be doing if you were performing the standard plank, here you are facing the sky\/roof\/ceiling and hence the name reverse plank. This particular variation is very effective when it comes to working one\u2019s entire core, <a href=\"https:\/\/betterme.world\/articles\/workouts-at-home-for-men\/\">glutes<\/a>, hamstring, and back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How it is done (<\/span><a href=\"https:\/\/greatist.com\/move\/plank-variations-for-core-strength#beginner\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The first thing to do is to lay on your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your hands underneath you, raise your body from the floor. Make sure your body forms a straight line from the head to your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold this position for a few seconds.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"modified plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Alternating_Arm-And-Leg_Raise_From_Plank\"><\/span><b>Alternating Arm-And-Leg Raise From Plank\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This variation of the plank helps work the whole body. It will help you improve your strength, balance, and coordination. One thing that might make this variation hard for most people is finding balance, but once you\u2019ve got your balance and do this plank in the right form, you will enjoy all these benefits that come with it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.bodybuilding.com\/fun\/5-ways-to-make-your-planks-harder-and-more-effective.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, get into an elevated plank position. Then take your left hand and extend it forward. Make sure your left hand is at the same level as your shoulder while doing this.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, take your right leg and extend it straight back behind you. You should make sure you don\u2019t raise it higher than the hip level. Remember to keep your abdominals and glutes tight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to the elevated position and do this for the opposite side (right hand and left leg).\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This exercise needs a certain level of fitness level, and if you are new to the exercise, you don\u2019t have to do the legs and arms simultaneously. Make sure you lower back your hand first before raising your leg.\u00a0<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\">30-Day Plank Challenge To Bounce Back In Shape<\/a><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Lateral_Arm_Reach\"><\/span><b>Plank With Lateral Arm Reach\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, another modified plank that aims to add intensity to the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/43638335\/image\/43638353\/Side-Plank-Crunch\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, get into the original plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your torso stable, slowly reach your left hand out to your side. Brace through your abs by pulling your navel to your spine. Try to hold this position for 5 seconds or more. If it is difficult to hold that position, you can try to move your right hand towards the center of your chest, just right under your chest rather than under your shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Still keeping your torso stable, bring your left arm back to the plank position. Try not to round your back or twist your spine while doing all these.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat the same procedure with the other hand. One rep counts when you do both hands.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-33346 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842-1024x576.png\" alt=\"Planks Work Out\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Alternating_Knee_To_Elbow\"><\/span><b>Plank With Alternating Knee To Elbow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This modified plank will help define your <a href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\">obliques<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.healthline.com\/health\/14-plank-variations-your-core-will-thank-you-for-later#8.-Plank-with-a-row\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, get into the original plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, lift one of your legs and pull your knee towards the opposite shoulder. This is to say that if you lift your left leg, you should pull the knee towards the right shoulder and vice versa.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now, return your knee to the original position so that you are back to the plank position. You should make sure to keep your abs and glutes tight throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat the same procedure with the opposite leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternate side for 45 seconds to make 1 set. Aim for 3 to 5 sets.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Shoulder_Tap\"><\/span><b>Plank With Shoulder Tap\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is yet another variation of the plank that tries to work most of the muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/greatist.com\/move\/plank-variations-for-core-strength#beginner\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, get into the plank position but keep your feet slightly wider than your hips. This helps with your stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your torso stable, bring your right hand to your left shoulder and then return your right hand to your yoga mat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now, take your left hand and bring it to your right shoulder and then return it to the yoga mat. That counts as one repetition.\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Alternating_Shoulder_And_Knee_Tap\"><\/span><b>Plank With Alternating Shoulder And Knee Tap\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This modified plank aims to combine the previous two variations discussed before. This is the plank with a shoulder tap and alternating knee to elbow variation. It thus provides the benefits of both those variations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it (<\/span><a href=\"https:\/\/www.healthline.com\/health\/14-plank-variations-your-core-will-thank-you-for-later#8.-Plank-with-a-row\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First, get into the plank position but keep your feet slightly wider than your hips. This helps with your stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your torso stable, bring your right hand to your left shoulder and then return your right hand to your yoga mat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now, take your left hand and bring it to your right shoulder and then return it to the yoga mat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The next step is to bring your right knee and your left hand towards one another under your body. Return to the plank position and do this for your left knee and your right hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">That counts as one rep.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-31490 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-1024x576.png\" alt=\"Planks Work Out\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Side-Plank_Crunch\"><\/span><b>Side-Plank Crunch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the last modified plank on our list of planks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how to do it (<\/span><a href=\"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/43638335\/image\/43638353\/Side-Plank-Crunch\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a side elbow plank position with your left elbow down and your right hand behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your torso stable and your waist lifted, bring your right leg up towards your shoulder so that it gently touches your right elbow.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, return your right leg to the starting position to complete one repetition.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this exercise on both sides of <a href=\"https:\/\/betterme.world\/articles\/steak-and-eggs-diet\/\">your body<\/a>.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The modified planks can either increase the plank\u2019s intensity or reduce the plank\u2019s intensity so that it is manageable to you. Modified planks make the plank more interesting since you don\u2019t have to do the same traditional plank repeatedly, which makes the workout fun. Before you incorporate any of these modified planks into your exercise routine, it is important to consult an expert as they will advise if these exercises will work for you. While performing these variations of the plank, make sure you maintain the right form to get the most out of the exercise and to prevent injury.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Modified_Plank\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe | Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bodybuilding.com\/fun\/5-ways-to-make-your-planks-harder-and-more-effective.html\"><span style=\"font-weight: 400;\">5 Ways To Make Your Planks Harder And More Effective! <\/span><\/a><span style=\"font-weight: 400;\">(2019, bodybuilding.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/14-plank-variations-your-core-will-thank-you-for-later\"><span style=\"font-weight: 400;\">14 Plank Variations You Haven\u2019t Tried, but Need to ASAP <\/span><\/a><span style=\"font-weight: 400;\">(2020, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.popsugar.com\/fitness\/Plank-Exercises-43638335\"><span style=\"font-weight: 400;\">35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body<\/span><\/a><span style=\"font-weight: 400;\"> (2018, popsugar.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/greatist.com\/move\/plank-variations-for-core-strength\"><span style=\"font-weight: 400;\">47 Crazy-Fun Plank Variations for a Killer Core<\/span><\/a><span style=\"font-weight: 400;\"> (2019, greatist.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.researchgate.net\/publication\/303905761_EFFECT_OF_30_DAYS_ABDOMINALS_CHALLENGE_VERSUS_30_DAYS_PLANKS_CHALLENGE_ON_WAIST_CIRCUMFERENCE_AND_ABDOMINAL_SKIN_FOLD_MEASUREMENTS_IN_HEALTHY_YOUNG_INDIVIDUALS_RANDOMIZED_CLINICAL_TRIAL\"><span style=\"font-weight: 400;\">EFFECT OF 30 DAYS ABDOMINALS CHALLENGE VERSUS 30 DAYS PLANKS CHALLENGE ON WAIST CIRCUMFERENCE AND ABDOMINAL SKIN FOLD MEASUREMENTS IN HEALTHY YOUNG INDIVIDUALS: RANDOMIZED CLINICAL TRIAL <\/span><\/a><span style=\"font-weight: 400;\">(2016, researchgate.net)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/greatist.com\/fitness\/forearm-plank\"><span style=\"font-weight: 400;\">Forearm Plank: Firm That Soggy Center One Plank at a Time <\/span><\/a><span style=\"font-weight: 400;\">(2020, greatist.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">How to Do a Plank<\/span><\/a><span style=\"font-weight: 400;\"> ( 2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.insider.com\/plank-benefits\"><span style=\"font-weight: 400;\">The health benefits of plank exercises and how to do a plank properly<\/span><\/a><span style=\"font-weight: 400;\"> (2020, insider.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.prevention.com\/fitness\/fitness-tips\/a28747774\/muscles-planking-exercise\/\">What Muscles Do Planks Work? How to Do a Proper Plank, According to a Personal Trainer <\/a>(2019, prevention.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Can you say you\u2019ve really worked out if you don\u2019t do planks? Planks are among the classics when it comes to working out. Like everything in this world, when you do something the same way for a very long time, it becomes boring, and the same can be said for planks. That is why different [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":13270,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[106],"class_list":["post-13263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Modified Plank: Take Your Planking Game To A Whole New Level - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you tired of doing the same plank over and over again? What if we told you there are numerous modified planks you can try? Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/modified-plank\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Modified Plank: Take Your Planking Game To A Whole New Level\" \/>\n<meta property=\"og:description\" content=\"Are you tired of doing the same plank over and over again? What if we told you there are numerous modified planks you can try? Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/modified-plank\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1491201833.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1c669dab8157327ac3cb2e4f9484b3c6\"},\"headline\":\"Modified Plank: Take Your Planking Game To A Whole New Level\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/\"},\"wordCount\":2878,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1491201833.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Can you say you\u2019ve really worked out if you don\u2019t do planks? Planks are among the classics when it comes to working out. Like everything in this world, when you do something the same way for a very long time, it becomes boring, and the same can be said for planks. That is why different variations of the plank can be found in numbers. These planks are modified to be even more effective. A modified plank looks to achieve two major things:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Bring a cardio aspect to the workout.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Add more resistance so that it might be more effective at building strength and muscles.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">There are different variations of the modified plank. Here we shall look at all of them, their benefits, and the methods of doing these variations.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Benefits of Doing A Plank\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\\\">Planks<\/a> have not been one of the most effective workouts without having numerous advantages associated with them. Here are some of the advantages of doing planks:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\">\\r\\n<h3>Planks Work Out Your Full Body<\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">If you are looking for a <a href=\\\"https:\/\/betterme.world\/articles\/aerobic-exercise-at-home\/\\\">full-body workout<\/a>, then planks are the way to go. Despite the common belief that planks only target our abs, planks target most of the muscles on one\u2019s body. The spine, <a href=\\\"https:\/\/betterme.world\/articles\/crunch-vs-sit-up\/\\\">core<\/a>, quads, glutes, hamstrings, triceps, lats, rhomboids, and trapezius muscles are all worked by the plank if you do it correctly (<\/span><a href=\\\"https:\/\/www.insider.com\/plank-benefits\\\"><span style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/\",\"url\":\"https:\/\/betterme.world\/articles\/modified-plank\/\",\"name\":\"Modified Plank: Take Your Planking Game To A Whole New Level - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/modified-plank\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1491201833.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you tired of doing the same plank over and over again? 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William\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/625e456b6ddc48720021aa812fd35b4d\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png\",\"caption\":\"B. William\"},\"description\":\"Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.\",\"sameAs\":[\"https:\/\/www.instagram.com\/_muli.will\/\",\"https:\/\/linkedin.com\/in\/ben-william-baab25200\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/benwilliam\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Modified Plank: Take Your Planking Game To A Whole New Level - BetterMe","description":"Are you tired of doing the same plank over and over again? What if we told you there are numerous modified planks you can try? Read on!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/modified-plank\/","og_locale":"en_US","og_type":"article","og_title":"Modified Plank: Take Your Planking Game To A Whole New Level","og_description":"Are you tired of doing the same plank over and over again? What if we told you there are numerous modified planks you can try? Read on!","og_url":"https:\/\/betterme.world\/articles\/modified-plank\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1491201833.jpg","type":"image\/jpeg"}],"author":"B. William","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"B. William","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/modified-plank\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/modified-plank\/"},"author":{"name":"B. William","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1c669dab8157327ac3cb2e4f9484b3c6"},"headline":"Modified Plank: Take Your Planking Game To A Whole New Level","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/modified-plank\/"},"wordCount":2878,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/modified-plank\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1491201833.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Can you say you\u2019ve really worked out if you don\u2019t do planks? Planks are among the classics when it comes to working out. Like everything in this world, when you do something the same way for a very long time, it becomes boring, and the same can be said for planks. That is why different variations of the plank can be found in numbers. These planks are modified to be even more effective. A modified plank looks to achieve two major things:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bring a cardio aspect to the workout.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add more resistance so that it might be more effective at building strength and muscles.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">There are different variations of the modified plank. Here we shall look at all of them, their benefits, and the methods of doing these variations.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Benefits of Doing A Plank\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\">Planks<\/a> have not been one of the most effective workouts without having numerous advantages associated with them. Here are some of the advantages of doing planks:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\">\r\n<h3>Planks Work Out Your Full Body<\/h3>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">If you are looking for a <a href=\"https:\/\/betterme.world\/articles\/aerobic-exercise-at-home\/\">full-body workout<\/a>, then planks are the way to go. Despite the common belief that planks only target our abs, planks target most of the muscles on one\u2019s body. The spine, <a href=\"https:\/\/betterme.world\/articles\/crunch-vs-sit-up\/\">core<\/a>, quads, glutes, hamstrings, triceps, lats, rhomboids, and trapezius muscles are all worked by the plank if you do it correctly (<\/span><a href=\"https:\/\/www.insider.com\/plank-benefits\"><span style=\"font-weight: ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/modified-plank\/","url":"https:\/\/betterme.world\/articles\/modified-plank\/","name":"Modified Plank: Take Your Planking Game To A Whole New Level - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/modified-plank\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/modified-plank\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1491201833.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you tired of doing the same plank over and over again? 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William","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/625e456b6ddc48720021aa812fd35b4d","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/ben_william-150x150.png","caption":"B. William"},"description":"Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. 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