The Plank is well known as one of the best exercises for building a strong and stable core, it can also get a bit bland after a while! If you are looking to make some even better gains in core strength then you need to ‘spice it up’ a bit with these 2 variations on the classic!

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The Regular Plank

Be warned, these variations make the plank a whole lot harder!

Variation 1 –   ‘Superman’ Plank

This Plank variation is an absolute beast! It builds core stability like no other and has variations in of itself depending on your strength level.

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‘Superman’ Plank
  • Start in regular Plank position
  • Brace your core tightly
  • Lift your left arm and right leg into the air to form a straight line
  • Hold for a count of 2
  • Return to start position and repeat with opposite arm and leg.

The variations of the ‘Superman’ Plank make it slightly easier so you can build up too the full movement.

The easiest variation is to perform it from the knees as you need far less stabilisation to complete the movement, the next easiest is to perform the arm and leg extensions separately, so arm on its own and then leg on its own. Make your way through these variations until you can perform a full rep.

Perform 3 – 5 sets of 8 – 12 reps per side

Variation 2 –    Plank with rotation

This Plank variation is great for co-ordination and balance as well as strength and stability.

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Plank with rotation
  • Start in regular Plank position
  • Lift your right arm off the ground and begin to rotate your whole body
  • Finish the rotation with your arm pointing straight up at the ceiling
  • Return to the start position and repeat on the left side.

Again, you can make these slightly easier to build up to the full movement by dropping to your knees instead of feet, you may need to lift one knee off the ground slightly to allow full rotation.

Perform 3 – 5 sets of 8 – 12 reps


Give these Plank variations a go and let me know what you thought, I would do them in a circuit, one after the other with 30 secs rest between until all sets were completed. Or you can find them both in one of the 2 FREE Golf Workouts available when you subscribe to the MGF email newsletter here!


If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

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