Beginner plank variations

Have you ever seen someone in the gym doing a plank and you’re thinking to yourself “wow that looks easy…”? While performing a plank may look easy, correct form is critical to receiving benefits as well as reducing injury. There are many different ways of performing a plank, but I suggest starting with the beginner variations until you perfect your form.

Correct plank form:

  • Wrists or elbows directly underneath your shoulders
  • Squeeze your glutes
  • Tighten your abdominals
  • Keep a neutral neck and spine
  • Create a straight line from head to toe
  • Do not bend at the waist causing a sag toward the ground or a lift toward the ceiling


Below are four different variations of the plank that would be considered a beginning level exercise but can be used by all fitness levels.

Exercise Difficulty Example
Modified plank Beginner  Modified-plank_1
Plank Beginner  Plank_2
Low plank Beginner  Low-plank_3
Reverse plank Beginner  Reverse-plank_4


Moderate and advanced plank variations will be coming soon. To prepare yourself master these exercises first. To make them harder, hold for a longer amount of time or up your number of repetitions. If you have any questions please contact personal fitness trainer Amber Gruger or any other trainer available.



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