Plank is an isometric core strength exercise, which along with getting your body in shape, is also very beneficial for fitness. You can also stretch your back, arms, shoulders, glutes, and hamstrings with this exercise. We are telling you some Planck variations, which you can do in less than 30 minutes. The plank exercise is a good option to strengthen the core.

Standard plank
Exercise is very beneficial for your shoulders, hips, and legs. Start it on the ground on your hands and knees. Your hands and knees should be shoulder-width apart. Lift your knees off the ground and push your feet back, extending your body completely. Once you're there, make sure your feet are shoulder-width apart to start.

One Arms Plank
Rotate your body to the left and balance on your right hand, placing your left foot on top of your right. Place your left hand on your hips. Hold for at least 10 seconds then lower yourself to the floor. Repeat the exercise on the other side.

Side plank
To get into the side plank position, press your right hand onto the mat and twist your body so that your weight is on the outside edge of your right foot, keeping your left leg up and your left hand pointing toward the sky. Spread with fingers. Tighten your lower abdominal muscles and your entire core. Stay in this position for 60 seconds.

Dolphin Plank
It works your abs, back, arms and shoulders. Get into plank position. Raise your hips, hold them there for 10 seconds and return to normal position. Repeat this 8-10 times.