Plank which is also known as Kumbhakasana is a widely recognized exercise both in personal training and yoga. Plank Pose strengthens all of the core muscles of the body, including the abdomen, chest, and low back. It also helps build strength in the arms, wrists, and shoulders.
Some other benefits include improving balance, increasing muscle definition, heightening metabolism, reducing back pain, and reducing stress
I teach this pose in every single yoga class because of the amazing benefits. 
Yet sometimes doing the plank pose can get a little repetitive. 
So to mix things up, feel free to try out these other plank variations and challenge yourself 
1. Plank Pose
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Breath
2. One Legged Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lift one leg up keeping the both hips squared
- Breath
3. One Armed Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lift one arm up keeping the shoulders squared
- Breath
4. Balancing Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lift one leg up keeping the both hips squared
- Lift the opposite arm up keeping the shoulders squared
- Breath
5. Hand to Heart Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Draw one hand to your heart
- Breath
6. Knee to Elbow Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Draw one knee to your outer elbow
- Breath
7. Knee to Head Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat.
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Draw one knee to the crown of your head
- Breath
8. Forearm Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lower your elbows to the mat
- Breath
9. Half Chaturanga Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lower your elbows to the mat
- Draw one elbow close to the chest
- Breath
10. One Forearmed Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lower your elbows to the mat
- Lift one arm up keeping the shoulders squared
- Breath
11. Balancing Forearm Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lower your elbows to the mat
- Lift one leg up keeping the hips squared
- Lift the opposite arm up keeping the shoulders squared
- Breath
12. Side Forearm Plank
- Begin on your hands and knees
- Place your hands directly underneath the shoulders
- Extend your your feet back, lifting the hips off the mat
- Place your feet hip distance apart
- Engage your core and make a straight line from the shoulders all the way to the ankles
- Lower your elbows to the mat
- Lift one arm up towards the ceiling, opening the chest and heart.
- Breath
I hope you found this article fun and informative. Feel free to connect with me on social media @brittanyschreiber and share this post!