Over 40? If you can hold a plank this long with perfect form, your core strength is top-tier. See where you stand.

Unlike crunches, which primarily engage the rectus abdominis through spinal flexion, the plank pull-through requires ...

Plank Rotation. Yes, the plank is largely a stationary movement—but this variation adds another core function, rotation, which will get your thoracic spine moving. How to Do It: ...

A side plank is a bodyweight workout where you utilize your forearm and side of the foot to balance on one side of your body.

Plank rotations. Sets and reps: 3 sets of 10 reps (5 on each side) This dynamic plank variation strengthens your entire core, with a special focus on the obliques.

Side plank rotations: From side plank position, reach top arm under body, rotating torso, then extend arm back up toward ceiling. Perform 10 rotations per side.

Once you have mastered the basic plank, you can incorporate variations such as side planks, plank rotations, or elevated planks to challenge your muscles in different ways and prevent monotony.

U.S. Air Force Master Sgt. Kevin McCarthy, left, and 1st Lt. Andrew Braafhart hold a 30-second plank during the 137 Memorial Workout Challenge at Air Base 201, Niger, February 2024.