A weak core can leave you feeling unstable and insecure in your own body. You might struggle with lower back pain, poor posture, or feeling like you lack the strength to tackle your daily activities with confidence. The good news is that you can build a rock-solid core starting today with simple plank exercises.
Your core muscles are the foundation of everything you do. When you strengthen them, you improve your posture, reduce back pain, and develop the kind of inner strength that radiates confidence. A strong core helps you stand taller, move with grace, and feel powerful in your own skin.
Today, we will show you 9 beginner-friendly plank workouts that will transform your core from weak to warrior-strong. These exercises start gentle and build progressively, so you never feel overwhelmed. You can do all of them at home with nothing more than your body weight and maybe a yoga mat.
The best part about plank exercises is how quickly they work. You will start feeling stronger and more stable within just a few days. Your posture will improve, your confidence will soar, and you will love the feeling of having a strong, capable core supporting you in everything you do.
1. Basic Forearm Plank
The forearm plank is your foundation exercise. It teaches you proper alignment while building strength throughout your entire core. This plank is perfect for beginners because it is easier on your wrists than a full push-up position plank.
Start by lying face down on the floor. Place your forearms on the ground with your elbows directly under your shoulders. Rise up onto your forearms and toes, creating a straight line from your head to your heels. Keep your core tight and breathe normally.
Hold this position for 15-20 seconds when you first start. Work up to holding it for 30 seconds, then 45 seconds, and eventually a full minute. You should feel this working in your abs, back, and shoulders. Every second you hold this plank is building the strong foundation you deserve.
2. Modified Knee Plank
If the forearm plank feels too challenging, the knee plank is your perfect starting point. This variation reduces the load on your core while still building strength. There is no shame in starting here – every fitness journey begins with a single step.
Get into the same forearm position as the basic plank, but keep your knees on the ground instead of your toes. Make sure your body forms a straight line from your head to your knees. Keep your hips level and your core engaged.
Start by holding this for 20-30 seconds. As you get stronger, work up to 45 seconds or a full minute. Once you can easily hold a knee plank for a minute, you will be ready to progress to the full forearm plank. You are building real strength with every practice.
3. Wall Plank
The wall plank is a gentle introduction to plank exercises that is perfect for absolute beginners. It helps you understand the proper body alignment while building initial core strength. This exercise is also great when you want to sneak in some core work during your day.
Stand arm’s length away from a wall. Place your forearms against the wall with your elbows at shoulder height. Step your feet back slightly and lean into the wall, creating a diagonal line with your body. Keep your core tight and your body straight.
Hold this position for 30-45 seconds to start. You can make it more challenging by stepping your feet farther from the wall. This exercise helps you build the muscle memory for proper plank form while developing initial core strength.
4. Plank with Leg Lifts
Once you have mastered the basic forearm plank, adding leg lifts challenges your stability and works your glutes. This variation helps you develop better balance while making your core work harder. You will love how strong and coordinated this makes you feel.
Get into your forearm plank position. Lift one leg about 6 inches off the ground while keeping your hips level. Hold for 2-3 seconds, then lower and switch legs. Keep alternating legs while maintaining your plank position.
Start with 5 leg lifts on each side and work up to 10. Focus on keeping your hips stable and not letting them rock side to side. This exercise will challenge your core in new ways and help you develop amazing stability.
5. Side Plank (Modified)
Side planks work the muscles along the sides of your core, creating beautiful definition and strength. The modified version uses your bottom knee for support, making it perfect for beginners. Strong obliques will help you feel powerful and confident from every angle.
Lie on your side with your bottom forearm on the ground and your elbow under your shoulder. Keep your bottom knee on the ground and lift your hips up so your body forms a straight line from head to knee. Your top leg should be straight and in line with your body.
Hold for 15-20 seconds on each side to start. Work up to 30 seconds as you get stronger. You should feel this working along the side of your core. Once you can easily hold this position, you can progress to a full side plank on your feet.
6. Plank Up-Downs
Plank up-downs add a dynamic element to your plank routine. They challenge your core stability while also working your shoulders and arms. This exercise will make you feel athletic and strong as you move with control and purpose.
Start in a forearm plank position. Push up onto your right hand, then your left hand to come into a full plank. Lower back down to your right forearm, then your left forearm. Keep your core tight and your hips as stable as possible.
Start with 3-5 up-downs and work up to 10. Focus on moving slowly and with control rather than rushing through the movement. This exercise will challenge your core in a whole new way while building functional strength.
7. Plank with Shoulder Taps
Shoulder taps teach your core to stay stable while your arms move. This skill translates to better balance and coordination in your daily life. You will feel amazingly strong and capable as you master this challenging variation.
Get into a full plank position on your hands. Lift your right hand and tap your left shoulder, then place it back down. Lift your left hand and tap your right shoulder. Keep your hips level and avoid rocking side to side.
Start with 5 taps on each side and work up to 10. The key is moving slowly and keeping your core engaged. This exercise will build incredible core stability and make you feel like a fitness warrior.
8. Reverse Plank
The reverse plank works the back of your core and helps improve your posture. It counteracts all the forward hunching we do during the day and creates beautiful strength along your entire posterior chain. You will love how this exercise makes you stand taller.
Sit with your legs extended and your hands on the floor behind you. Lift your hips up so your body forms a straight line from head to heels. Keep your shoulders over your wrists and engage your core and glutes.
Hold for 10-15 seconds to start and work up to 30 seconds. You should feel this in your core, glutes, and the back of your shoulders. This exercise will help you develop amazing posture and a strong, confident presence.
9. Bear Crawl Hold
The bear crawl hold is like a plank on your hands and feet, but with your knees hovering just off the ground. It challenges your core stability while also working your shoulders and legs. This exercise will make you feel incredibly strong and athletic.
Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your knees about 2 inches off the ground and hold this position. Keep your back flat and your core tight.
Hold for 10-15 seconds to start and work up to 30 seconds. You should feel this working throughout your core, shoulders, and legs. This advanced variation will take your core strength to the next level and make you feel unstoppable.
Conclusion
These 9 plank workouts will transform your core from weak to warrior-strong. You do not need expensive equipment or complicated routines. Your living room floor and your determination are all you need to build the strong, stable core you have always wanted.
The key to building core strength is consistency and progression. Start with the exercises that feel challenging but doable for you. Practice them 3-4 times per week and gradually increase your hold times and repetitions. Every plank you hold is making you stronger and more confident.
A strong core will change more than just your appearance. You will move with more grace, stand with better posture, and feel more powerful in everything you do. Your back pain may decrease, your confidence will soar, and you will love the feeling of having a solid foundation supporting you.
Start with one or two of these exercises today. Choose the ones that feel right for your current fitness level and focus on proper form. As you get stronger, add more variations and challenge yourself with longer holds. The strong, confident woman you want to be is just a plank away.
Your core transformation begins right now. Pick your starting exercise and hold your first plank. You will be amazed at how quickly your strength builds and how much more confident you feel. The powerful core you deserve is within your reach, and every moment you spend building it is an investment in a stronger, more capable you.
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