If you’re good at bodyweight plank workouts, you may want to do different variations of weighted planks. If yes, then this article cam helpful for you. I will share six weighted plank variations in this article that will help you boost your core strength and thicken your six-pack abs muscle.
I’ve been working out for a while, and planking is one of my favorite workouts. I do several plank variations, including bodyweight and weighted planks.
So if you think you’re ready or you should incorporate weighted planks into your workout routines, then you must try the plank workouts with weight, whether at home or the gym.
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Are weighted planks good?
If you want to challenge your core strength or harden your core, then yes, weighted planks are good.
Weighted planks work better than bodyweight planks and will help you build a powerful core, thicken your abdominal muscles, and may reveal six-pack abs.
Whether you’re a bodybuilder, powerlifter, athlete, or general fitness enthusiast, having a solid core will help you do better at weightlifting, running, and in your sports.
What muscles do weighted planks work?
However, different variations of the plank allow you to target specific muscles. For example, if you want to develop your love handles (oblique) precisely, you can do a side plank workout.
So you can do the plank depending on the muscles you want to target specifically.
All standard planks work on your stomach, while side planks strengthen your obliques.
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The Best Weighted Planks For Strong Core and Six Pack Abs
If you want to strengthen your core, thicken your abs and oblique, and expose six-pack abs muscles, then you can try some of the following plank variations with weights (dumbbell, barbell, and kettlebell).
Let’s see a quick list of weight planks exercises.
- Standard Weighted Plank
- Dumbbell Side Plank
- Weighted Plank To Renegade Row
- Dumbbell Side Plank Hip Raise
- Bird Dog Weighted Plank
- Extended Plank With Weight Plate
Okay, let’s find out how to do each plank workout with weights.
Related: The Best Isometric Core exercises
1. Weighted Standard Plank
Once you can do two minutes plank without weights, you can challenge your core strength by putting a weight plate on your back during the plank.
The standard weighted plank can be challenging but will surely beef up your core strength.
How to do the standard plank with weight
- Sit on your knees and place your hands on the floor in front of you, keep your arms straight.
- Get onto a plank position with your forearms on the floor below your shoulder, and keep your back as flat as possible.
- Ask your friend to place a weight plate on your back and keeping your core tight hold in that position for as long as you can.
- Once you no longer hold in the plank position, ask your friend to remove the weight plate.
- Do two times for better result.
2. Dumbbell Side Plank
Many people skip oblique exercises, and if you’re one of them, it’s okay. However, if you want to develop your love handles, you should incorporate a dumbbell side plank into your core workout routine.
How to do side plank with a dumbbell
- Grab a dumbbell in your left hand and get onto a side plank position on your right arm.
- Keep your left leg on the right one and look forward.
- Brace your core, hold your left arm straight toward the ceiling with your palm facing forward.
- Now, hold in this position for as long as you can and then repeat on your left side.
- Do it twice for a better results.
3. Weighted Plank to Renegade Row
The renegade row plank is one of the pro variations of the weighted plank. It doesn’t only work on your core but also strengthens your lats.
How to do renegade row plank
- Grab one dumbbell in each hand and get into an “up” position of a position with your arms straight below your shoulders.
- Keep your feet slightly wider than shoulder-width apart, so you can perform efficiently.
- Brace your core, glutes and thigh and maintain neutral spine position. This is your high plank position.
- Now raise your right elbow at your side until the dumbbell comes to your rib level, pause and then lower it down. And repeat on the opposite side.
- Use lightweight dumbbells and if you’re not good at push-up.
4. Dumbbell Side Plank Hip Raise
You can modify the weighted side plank by raising your hips up and down.
The DB side plank hip raise allows you to target the muscles of your side stomach and help you build a toned core.
How to perform DB side plank hip raise
- Pick a dumbbell in your left hand and lie on your right side with your forearm on the floor and the elbow is directly underneath your shoulder.
- Keep your legs straight and stacked from hip to feet (left leg on the right one).
- Lift your knees and hips off the floor.
- Holding the weight your left hand, place it over your hip. This is your starting position.
- Brace your core, hips and thighs and lower your hips toward the floor as low as possible and then raise your hips as high as you can. That’s one repetition.
- Do as many times as possible.
5. Bird Dog Weighted Plank
The bird dog plank is one of the best plank exercises you can do with weight.
It strengthens your core and increases lower back strength that reduces the chances of injuries.
You can also incorporate bird god plank in your posture correcting exercises, as it may help you improve body composition over a while.
How to do bird dog plank with dumbbells
- Place a dumbbell on the mat in front of you.
- Sit on your all fours with your arms are straight underneath your shoulders and knees in line with your hips.
- Brace your core and keep your spine as neutral as possible.
- Grab the dumbbell with an overhand grip with your right hand.
- Raise your right arm in front of you and left leg behind you simultaneously until they are parallel to the ground.
- Keeping your core engaged, hold in this position for ten seconds.
- Once you no longer hold for any further moment, switch on another side.
- Repeat as many times as you like.
6. Extended Plank with Weight Plate
At last, you can do the weighted extended plank to reinforce your abdominal muscles.
How to do the extended plank with weight
- Get into a plank position but keep your forearms slightly away in front of you (below your forehead)
- Ask your gym mate to place a weight plate on your back. Use lighter weight than normal weighted plank.
- Keeping your core engaged, hold as long as you can endure.
- Repeat as many times as you like.
Weighted Planks Benefits
Whether you do bodyweight or weighted planks, you’ll get myriads of benefits.
- Planks strengthen several muscles simultansouely, such as the abs, obliques, hips, erector spinae, arms, and shoulders.
- Planks boost your core strength and may help you build six-pack abs.
- Planking can improve your posture.
- Planks burn a good number of calories.
- Planking may help you flatten your stomach and tone muscles.
- Planks can also enhance your endurance.
If you want to build six-pack abs, then you’ll need to lower your body fat percentage first. After that, try some of the weighted plank variations to thicken your six-pack muscles.