3 Best Plank Variations For A Flatter, Stronger Belly!

Let’s be real—almost everyone wants a flatter stomach. We buy expensive gadgets, watch endless ab workout videos, and do hundreds of sit-ups hoping that six-pack will magically appear. But here’s a secret: you don’t need fancy machines or complicated moves. The humble plank—yes, the good old plank—might be all you need to finally wake up those deep core muscles and tighten that belly.

Now, I’m not saying you can plank your way to abs alone. Nutrition matters too (sorry, but it’s true). Still, if you want a solid, strong midsection, planks deserve a top spot in your routine. But basic planks can get boring, right? Plus, after a while, your body adapts. That’s where plank variations come in.

Below, you’ll find three of my favorite plank upgrades. They’re simple enough to do at home but challenging enough to make you feel your abs the next day. If you’re ready to ditch endless crunches and do something that actually works, grab a mat and let’s get into it.

Why Planks Are So Good for Your Core

Before we jump in, let’s clear up why planks are worth your time. Unlike crunches that mostly hit your top layer abs (the rectus abdominis), planks hit the whole package: deep core muscles, obliques, lower back, shoulders, and even your glutes.

Think of planks as teaching your body to brace—like a natural weightlifting belt. This means better posture, less lower back pain, and yes—a flatter stomach over time because your deep core muscles hold everything in tight.

Plus, planks are joint-friendly, don’t need equipment, and you can tweak them endlessly to match your fitness level.

Alright, ready? Let’s plank it out.

1. Plank with Shoulder Taps

If you’ve mastered the basic high plank, this is a great next step. Shoulder taps add anti-rotation work—meaning your core fights to keep your hips from swaying as you move. Hello, deep obliques!

How to Do It:

1. Start in a high plank position: hands under shoulders, body in a straight line from head to heels.
2. Feet slightly wider than your hips—this helps with balance.
3. Engage your core tight, squeeze your glutes.
4. Lift your right hand and tap your left shoulder.
5. Place your hand back down, then tap your right shoulder with your left hand.
6. Repeat, alternating sides.

Form Tips:

• Keep your hips as still as possible. The slower you go, the better it works your core.
• Avoid letting your lower back sag—stay in that strong plank line.
• Do 3 sets of 10–12 taps per side. Rest 30–45 seconds between sets.

Why It Works:

This move wakes up your deep core and obliques—muscles that wrap around your sides and cinch your waist. It also trains your shoulders and glutes to stabilize you.

2. Side Plank with Hip Dips

Side planks are underrated. They zero in on your obliques (those lovely side abs that give you shape) and force your deep core to hold steady without your hips tipping forward or back.

Adding hip dips? Now you’ve got a move that hits the sides and bottom of your waist all at once.

How to Do It:

1. Lie on your side with your elbow directly under your shoulder.
2. Stack your feet on top of each other—if that’s too hard, place one foot in front of the other.
3. Lift your hips up so your body makes a straight line from shoulders to ankles.
4. Lower your hips down slowly—just a few inches—then lift them back up.
5. That’s one rep. Aim for 10–15 reps per side.

Form Tips:

• Keep your elbow under your shoulder—don’t let it drift forward.
• Squeeze your glutes to help your hips stay stable.
• Keep your neck in line with your spine—look straight ahead or up.

Why It Works:

This move doesn’t just carve out your obliques—it also strengthens your shoulders, lower back, and hips. It’s one of the best ways to work your waistline without endless crunches.

3. Plank Reach

This one looks easy until you try it. Plank reaches build shoulder stability, fire up your entire front body, and crush your core because you’re shifting weight from side to side.

How to Do It:

1. Get into a high plank—hands under shoulders, feet hip-width apart.
2. Engage your core and glutes.
3. Slowly reach your right arm straight out in front of you.
4. Hold for a second, then place it back down.
5. Switch sides—reach your left arm out.
6. Keep alternating.

Form Tips:

• Widen your feet for better balance.
• Don’t rush—slow, controlled reaches do more for your abs.
• Try 3 sets of 8–10 reaches per side.

Why It Works:

The reaching motion pulls your core and shoulder stabilizers into overtime. Every reach challenges your balance, which means your abs have to lock down and keep your body from tipping.

How to Add These Planks Into Your Routine

The best part? You can drop these moves anywhere—home, gym, travel. They’re quick but effective.

Try this mini circuit:

1. Plank Shoulder Taps — 10 taps per side
2. Side Plank with Hip Dips — 10–12 per side
3. Plank Reaches — 8 per side

Do this circuit 2–3 times, resting 30–45 seconds between rounds. Tag it onto the end of your regular workout or use it as a quick core blast when you’re short on time.

Extra Tips for a Flatter Belly

A flat belly takes more than planks—let’s be honest. Here are three quick extras:

• Dial in your diet: Eat enough protein, stay hydrated, and cut the junk more days than not. You can’t out-plank a bad diet.
• Get enough sleep: Poor sleep = higher stress hormones = more belly fat storage.
• Mix in cardio: You don’t have to run marathons, but walking, biking, or a few sprints can help burn extra calories.

Final Thought

Forget spending hours doing old-school crunches that hurt your neck more than they help your abs. Smart planks train your core the way it’s meant to work—tight, strong, and stable.

Next time you roll out your mat, don’t just hold a basic plank for a minute and call it a day. Add a shoulder tap, drop those hips, reach forward—and feel your belly tighten up for real.

Keep at it, stay patient, and pair it with a balanced diet. Those dream abs? They’re closer than you think. Now get down on that mat and make it happen!