There's a lot of misinformation out there these days about planks, and many online trainers create catchy, misleading titles to their plank variation videos by trying to scare you into thinking that planks are bad for you... and then in the video they show you how to do plank variations, as if there was no relationship between a traditional plank and plank variations! So, let's cut through the B.S. right now:

- YES, planks are good for you. Especially for beginners - when performed with proper form - traditional planks offer a solid way to work the core and shoulder stability in a small space with no gym gear. Nifty!

- NO, you shouldn't do planks with really crappy form, as that's not good for your back. So, don't stick your butt up in the air, don't let your lower back collapse, and you'll be just fine!

- YES, after you can hold a traditional plank with solid form for 30 - 60 seconds, it's time to start introducing plank variations, so you can add more dynamic challenges to your workouts. This includes incorporating uneven weight (such as a 1-arm or 1-leg plank), intense stabilization challenges (such as shaking or Bosu Ball plank), and the ability to keep solid engagement through the shoulder girdle and core while executing dynamic movements (such as Plank Shoulder Taps, Suspension Planks, or Plank to Pike).

So, if you're looking to build a solid home workout for core, or just want to add a plank exercise (or five!) to your workout, this video is for you. In four minutes, I demonstrate 20 different planks, with variations for fitness enthusiasts of all levels.

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