Workouts that include plank variations are incredibly effective for building strength, stability, and endurance. Planks engage your entire core—abs, obliques, and lower back—while also working your shoulders, arms, and even glutes. Adding variations like side planks, plank jacks, or forearm planks keeps your routine dynamic and targets different muscle groups.

They improve posture, balance, and overall functional fitness, making everyday movements easier and safer, per the Cleveland Clinic. Planks are adaptable to all fitness levels, require no equipment, and deliver maximum results in minimal time.

That’s why Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors, created this plank variation workout—that includes other muscle-building moves as well—to help you crush your goals.

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven’t already!), this is the workout for day 16, week 3. You can follow along with Artzi and the full-length workout below. This efficient workout includes a warmup and six strength-based exercises.

The warmup

Do each exercise for 30 seconds. Complete one round. 

1. Walkout

1. 1.
   Stand with your feet hip-width apart and arms by your sides.
2. 2.
   Hinge forward at your hips and reach toward the floor.
3. 3.
   Keeping your feet in place, walk your hands forward and come into a high plank so that your shoulders are over your wrists.
4. 4.
   Pause, engaging your core.
5. 5.
   Walk your hands back to your feet, then return to standing.
6. 6.
   Repeat.

2. World’s greatest stretch (alternating sides)

1. 1.
   Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists.
2. 2.
   Step your right foot forward and place it outside of your right hand.
3. 3.
   Keeping your hips square, lift your right hand toward the ceiling, rotating your chest toward your right leg. Allow your gaze to follow your fingertips.
4. 4.
   Pause, then return your right hand to the floor and extend your right leg back to plank position.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

3. Cat-cow pose (Bitilasana Marjaryasana)

1. 1.
   Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. 2.
   Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. 3.
   Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. 4.
   Continue alternating between cow and cat poses.

4. Deep squat with thoracic twist (alternating sides)