About This Intermediate Plank Routine
Once basic planks become easy, you need variations that challenge your core from new angles. Research demonstrates that core stability exercises are effective for improving function and reducing pain, particularly when addressing back-related issues.1 This builder adds leg lifts and side plank work to standard holds, creating all-around stability that basic front planks alone can’t develop.
What This Routine Targets
This circuit targets your complete core through multiple plank variations. You’ll work the anterior chain through front planks, challenge stability through leg lift variations, build lateral strength through side planks, and address both high and low plank positions.
What’s Included
This three-minute routine includes six plank variations. Each hold lasts thirty seconds, creating significant time under tension across different positions. The alternation between front and side work ensures balanced development.
Who Should Try This
This routine serves intermediate practitioners who can hold basic planks comfortably and want to progress. It works well as a standalone core workout or as an add-on to any training session. The brief format fits easily into any schedule.
Tips for Best Results
Maintain strict form throughout each variation. The leg lifts should happen without your hips rotating or dropping. In side planks, stack your body in one plane rather than letting your hips sag. Quality trumps duration.
Hand Plank
Duration: 0:30
Hold a high plank to build full-body tension and sharpen your core control.
Difficulty: Beginner
Instructions
- Start on hands and knees, then step both feet back to form a straight line from head to heels.
- Brace your core and press the floor away through your palms.
- Hold the strong plank position with steady breathing.
Tips
- Gaze slightly ahead of your hands to keep the neck neutral.
Adjustments
- Drop to your knees while maintaining a long line from knees to head for a lighter version.
Hand Plank Leg Lift
Duration: 0:30
Lift one leg in a plank to spark your glutes and make your core work overtime for stability.
Difficulty: Intermediate
Instructions
- Begin in tabletop, then step both feet back into a strong high plank.
- Engage your core and glutes, lifting one leg to hip height without twisting the hips.
- Hold for a steady breath, then lower the leg and switch sides.
Tips
- Keep the lifted leg level with your hips rather than hiking it up.
- Maintain a solid plank line from head to heel.
Adjustments
- Drop the supporting knee to the floor if you need extra stability.
Hand Side Plank
Duration: 0:30
Stack your body in a hand-supported side plank to strengthen your obliques and shoulders.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom hand on the floor under your shoulder and press into it to lift your hips.
- Reach the top arm toward the ceiling and hold a straight line from head to heels.
- Switch sides halfway through the hold.
Tips
- Keep the supporting wrist aligned under your shoulder.
- Lift your hips high to stay in a single plane.
Adjustments
- Lower your bottom knee for extra support.
- Move to a forearm side plank if your wrist prefers it.
Elbow Plank
Duration: 0:30
Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.
Difficulty: Beginner
Instructions
- Start on all fours, then lower forearms to the floor and step both feet back.
- Engage your core to create a straight line from head to heels.
- Distribute weight evenly between forearms and feet and hold with steady breathing.
Tips
- Stack elbows under shoulders for stability.
- Avoid letting your hips sag or lift too high.
Adjustments
- Drop to your knees while keeping a straight line from knees to head if you want a lighter option.
Elbow Plank Leg Lift
Duration: 0:30
Hover one leg in a forearm plank to challenge your core, glutes, and shoulders all at once.
Difficulty: Intermediate
Instructions
- Set up on all fours, lower your forearms to the floor, and step both feet back into a strong plank.
- Engage your core to keep a straight line from head to heels.
- Lift one leg to hip height without letting the hips twist and hold the position.
- Lower the leg and switch sides with the same steady control.
Tips
- Stack elbows directly under shoulders.
- Keep hips level so the work stays in your core.
- Lift the leg only as high as you can while maintaining good form.
Adjustments
- Drop your bottom knee to the floor for extra support if needed.
Elbow Side Plank
Duration: 0:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder, forearm flat on the floor.
- Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
- Hold with steady breathing, then switch sides halfway through.
Tips
- Keep hips high and stacked so your body stays aligned.
Adjustments
- Drop your bottom knee to the floor if you want extra support.
Core Stability Built
Rest in child’s pose and feel the work you’ve done through your entire midsection. This comprehensive plank work builds stability that transfers to everything else.
Add this builder to your regular routine for progressive core strength. As the holds become easier, you’re ready for more advanced plank challenges.
