Fitness instructor Tanya Poppett demonstrates 20 plank variations to challenge yourself with. By Estelle Low

If you only have time for one workout move, make it the plank.

Holding a plank fires up your core muscles, which include the abs, obliques, back, hips and glutes. You’ll also build strength in your arms, shoulders and legs, as your whole body needs to be in a straight line.

Don’t just stop at the classic forearm plank. There are many other ways to plank, and get a great, sweaty workout out of it.

Tanya Poppett, a Sydney-based trainer who founded the Train with Tanya – 12 Week Workout Program app, shows 20 ways to do planks. Have fun!

(Also read: How to Do a Perfect Plank)

1. Forearm plank (The most basic plank)

2. Plank with leg lifts (Works glutes harder than the forearm plank)

3. Plank jacks (Adds a cardio element)

4. High plank (Another common way to plank)

5. Plank with donkey kick (Strengthens glutes)

6. Bear plank (Adds a cardio element)

7. Plank with shoulder taps (Improves stability)

8. Plank salutes (Improves stability and core strength)

9. Commando plank (Works arms even more)

10. Plank with knee drops (Improves muscle control)

11. Plank step-overs (Improves balance)

12. Plank with rows (Works trapezius muscles)

13. Plank with side taps (Improves stability)

14. Tricep plank (Adds burn in triceps and core)

15. Plank with head tap (Improves stability)

16. Travelling plank (Improves coordination)

17. Superman plank (Improves balance)

18. Plank with hip dips (Activates obliques)

19. Plank rotation (Strengthens arms, wrists and shoulders)

20. Plank with hand taps (Works fast-twitch muscle fibres and improves speed)

(Also read: 6 Exercises That Tone Your Tummy More Effectively Than Sit-Ups)