Plank with donkey kicks. Donkey kicks are one of the best exercises for a strong behind, making this plank variation a great exercise to tone your ...SkiptomaincontentMenuSearch15PlanksVariationsforaKillerCoreHomeFitnessHomeFitness15PlanksVariationsforaKillerCoreJuly18,2016ShutterstockPlanks,anextremelyeffectiveisometricexercise,aregreatbecausetheyuseyourownbodyweighttomaintainthestabilityofyourentirecore,whichisexactlywhatthecoremusclesaresupposedtodo,andpreventbackpain. Personaltrainersalwaysrecommendthisresistanceexercise.Thekeyistomasterthebasicplankasit’soneofthebestmovesforstrengtheningyourcore. Thepossibilitiestovaryaplankareendless;justuseyourimagination.Allofthemtargetthemusclesinyourback(erectorspinae)andabdominals(rectusabdominis,transversusabdominus).Secondarymusclesinyourshoulders,chest,quadsandglutesarealsoengageddependingonwhatkindsofplanksyou’redoing.Mostofthevariationsonthislistdon’trequireanyequipment.15PlanksVariationsforaKillerCoreShutterstockPlanks,anextremelyeffectiveisometricexercise,aregreatbecausetheyuseyourownbodyweighttomaintainthestabilityofyourentirecore,whichisexactlywhatthecoremusclesaresupposedtodo,andpreventbackpain. Personaltrainersalwaysrecommendthisresistanceexercise.Thekeyistomasterthebasicplankasit’soneofthebestmovesforstrengtheningyourcore. Thepossibilitiestovaryaplankareendless;justuseyourimagination.Allofthemtargetthemusclesinyourback(erectorspinae)andabdominals(rectusabdominis,transversusabdominus).Secondarymusclesinyourshoulders,chest,quadsandglutesarealsoengageddependingonwhatkindsofplanksyou’redoing.Mostofthevariationsonthislistdon’trequireanyequipment.SideplankShutterstockSideplanksdon’tgetasmuchattention,buttheyarehugelybeneficialtoyourmid-section.Regularface-downplanksdon’tworktheweakmusclecalledthequadratuslumborum,thedeepestabdominalmuscle.Itiskeyforpreventingbackpain.Youcanmakethisexerciseevenmoredifficultbyliftingone-legoronearm.Youcanalsoaddatwisttoreallychallengeyourbalance,whileworkingyourobliques,andtoningyours