If you’re looking for a fast, effective way to tighten your midsection, improve posture, and build rock-solid core strength, look no further than planks.

While no single exercise will magically melt away belly fat in just 10 days, incorporating a variety of plank variations into your daily routine can help sculpt your abs, boost metabolism, and improve muscle tone—giving you a flatter stomach and stronger core in record time.

How It Works:

  • Each day, perform 4–6 plank variations from the list below.
  • Do each move for 30–60 seconds, depending on your fitness level.
  • Rest 10–30 seconds between exercises.
  • Complete the circuit 2–3 times per session.

The 20 Best Plank Variations for a Flatter Belly:

1 – The Straight-Arm Plank

This is the classic variant of the plank exercise. With your arms shoulder-length apart, lift your body upwards, placing your body weight on your arms and feet. Your body should form a straight line from your shoulders to your feet. Your legs should be straight — don’t bend them at knees — and your hips lowered (not sticking up). Your abdominal muscles should be tensed and pulled upwards towards your ribs as much as possible. Your mid-section should be flat, and your legs placed close together to increase the load on the abdominal muscles.

2 – Elbow Plank

Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. This advanced variant will develop not only your abdominals but also the pectoralis major, the deltoid muscle and the lumbar quadrate muscle.

3 – Plank with Opposite Limb Extension

Adopt the starting position for the standard plank, and then lift up your arm and leg on opposite sides of your body. You should do it in such a way that both your shoulders and hips do not break the straight line of your body. The complexity of this variant is found in the need to not only increase the load on your arms but also in the need to maintain your balance.

4 – Elbow Plank with Arm/Leg Lift

Challenge your balance. From an elbow plank, lift your right leg up and hold. Lower down. Repeat with the left leg. Do the same for your arms with both legs on the ground.

5 – Elbow Side Plank

During this plank exercise, your body should form a straight line and your abs should be tensed, with your upper arm placed either on your waist or pointing upwards. Be careful to make sure your hips do not sag down. Your legs should either be placed one on top of the other or with one in front.

6 – Standard Side Plank

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Extend your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side.

7 – Side Plank with Twist

Lie on your right side with forearm directly under shoulder and legs stacked. Lift your hips so your body forms a straight line. Extend your left arm toward the sky. Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up and repeat.

8 – Reverse Plank

Place your hands under your shoulders, with the back of your hands directed towards your heels. Point your toes and push out your pelvis. At the same time you should look upwards and be careful to keep your back straight.

9 – Reverse Plank with Knees Bent

Take care to keep your shoulders, hips and back in a straight line. The only difference with the previous variant is that now you need to bend your legs at the knee. Do not lower your hips or throw back your head.

10 – The Dolphin Plank

From the elbow plank position, move to the “Downward Facing Dog” position, keep it for a few seconds, and return to the starting position. This type of plank trains the muscles of the back and shoulders.

11 – Plank with Knee Slide

Adopt the classic straight-armed plank as your starting position. Pull up your left knee towards your left elbow then lower it, then pull up your right knee to your right elbow. Strive to keep your back in a straight line, whilst tensing your abs and looking straight ahead.

12 – Side Plank with Push-ups

Get in low push-up position with hands under your chest. Keeping your body straight, press up. Transfer your weight onto your left hand, lifting your right arm toward the ceiling. Lower down, and repeat on the opposite side.

13 – Jumping Plank

Adopt the classic straight-armed plank as your starting position. From this position, and whilst keeping a straight line, you should jump up using your legs with your feet landing slightly more than shoulder-width apart. Jump back to the starting position. Make sure your knees don’t sag down.

14 – Lowered Hips Side Plank

Start in the standard side plank position. Slowly lower your bottom thigh to the floor, then return it to the starting position. Do not forget to keep the straight line of your body.

15 – Plank-to-Squat

Adopt the classic straight-arm plank position, then achieve a squatting position by jumping up with your legs towards your hands, and then jump back to the plank position.

16 – Plank Bending Your Knees

Start in a plank position. Bend your left knee, bring it up and in toward your chest, then rotate your waist as you raise your bent left leg out until it’s parallel to the floor. Return to plank and repeat on the opposite side.

17 – Plank with Elbow Lift

Adopt the classic straight-arm plank position. Lift up your right arm bent at the elbow, hold this position for a few seconds, then lower it. Now repeat the same move with the other arm.

18 – Plank Supported by a Fitness Ball

Kneel in front of a stability ball with your forearms and elbows on the ball. Roll the ball forward until your legs are extended and your body is in plank position. Brace your abs and make small circles to the right with your forearms, as if stirring a pot. Repeat, making circles to the left.

19 – Plank with Feet on Fitness Ball

Place your shins and tops of your feet on a stability ball with your hands on the ground in a plank position. Engage your core, squeeze your glute muscles, and hold for one minute.

20 – Plank with Weights

Adding a dumbbell movement works your back, too. Come to a plank position with feet wider than shoulder-width, hands gripping dumbbells. Engage core muscles; in a single movement, twist at the waist and lift the dumbbell in your left hand out to the left and up overhead. Return to plank position; continue for 60 seconds, then switch sides.

Whether you’re doing planks before bed, during lunch breaks, or as part of a morning workout, consistency is key. Stick with this challenge, eat well, and watch your body transform—one hold at a time.