The plank is not one exercise — it is a complete training system. This series covers every major plank variation: foundational holds, lateral work, dynamic movement, upper body loading, and full-body combos. Built from Harper's Bazaar UK's comprehensive plank variations guide and the full canon of expert plank training. Every variation included, zero repeats.
The one cue that changes every plank: Before you hold any position, draw your belly button gently toward your spine, squeeze your glutes, and press your elbows or hands away from the floor as if trying to push it away. These three actions together create the full-body tension that makes a plank effective. Without them, you are just lying slightly above the floor.
Choose your focus
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Foundation
Forearm, high, knee & reverse planks — the essential positions built correctly
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Lateral & Oblique
Side planks, rotations, thread the needle & lateral variations
Loaded plank variations — rows, flies, push-ups & upper body work from plank
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Total Plank Circuit
Full sessions cycling through all plank types — the complete core programme
Intensity level
Equipment: Mat only. Optional: light dumbbells (1–3 kg / 2–5 lb) for loaded plank variations in Upper Body focus. A wall is useful for the reverse plank and wall-based variations. Nothing else required.