The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. It is an excellent exercise that can replace a short full-body workout. It is great for those who have no time to hit the gym, as it takes no more than twenty minutes a day to perform a few variations of this exercise. Doing plank exercises can help you reduce excess weight, strengthen your muscles, improve strength and stability.

You may not know, but there are plenty of variations of plank exercises. We would like to show you twenty effective ways to perform plank moves. This set of exercises is good for busy people and beginners.

This training routine consists of effective moves such as straight-arm planks, elbow planks, planks with opposite limb extension, elbow planks with arm/leg lift, elbow side planks, standard side planks, side planks with twist, back planks, on-the-ball planks, raised elbow planks, straight-arm back planks with bent legs, dolphin planks, push-up side planks, jumping planks and so on. These exercises focus on your core, back, shoulders, arms and legs.

In order to obtain your desired results, you should perform these moves every day at a set time, gradually increasing the amount of repetitions. You also can pick up five-seven plank exercises and add them to your workout routine.

It's important to perform each exercise correctly in order to avoid injuries. Are you ready to sweat? Scroll down to see the instructions to start this training routine immediately.

READ MORE: The advanced 7-minute workout that target your full body

#1. Straight-arm planks

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#2. Elbow planks

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#3. Planks with opposite limb extension

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#4. Elbow planks with arm/leg lift

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#5. Elbow side planks

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#6. Standard side planks

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#7. Side planks with twist

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#8. Back planks

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#9. Up-up-down-down plank

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#10. Raised elbow planks

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#11. Straight-arm back planks with bent legs

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#12. Dolphin planks

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#13. Push-up side planks

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#14. Jumping planks

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