The plank is a full-body exercise that doesn't require the use of any equipment — making it perfect for performing at home, in a park, or virtually any place that you work out. A basic plank — which is essentially the upper part of a push-up, albeit usually on your forearms instead of your hands — is challenging. Upon getting into the position, you may begin to feel a strain in your core, shoulders, arms, and other areas within just a few seconds. Over time, however, you'll increase your ability to perform the plank with ease — perhaps holding it for a few minutes at a time. If you want to push your body further, there are several variations of the plank that you can try. Here are some suggestions.

Elevated Feet

An equipment-free way that you can make your plank workout harder is to elevate your feet. Upon doing so, you'll notice more of a strain in your upper body. A plank with your feet elevated simply requires you to find something on which to put your feet. If you're working out at home, try placing your toes on the bottom step of your staircase. In a park, you might find a flat rock or a tree stump that can help you.

Weighted

Adding weight to your body can be an effective way to increase the challenge of many different full-body exercises. The more weight that you're carrying, the more difficult that it will be to keep your body in a proper plank position. There are several different ways that you can add weight to this exercise. Some workout enthusiasts enjoy using a weighted vest. With this accessory, you can choose how much weight you wish to add, and then slowly add more weight over time. If you work out with a partner, another option is to have him or her hold a medicine ball on your back. The partner will simply steady the ball so that it doesn't roll off while you're in the plank position.

Medicine Ball

One of the most difficult plank variations that you might wish to try is performing this exercise with your hands on a medicine ball. As soon as you get into this position, you'll realize that you need to prevent the ball from rolling — which requires more strength from your upper body, as well as stability from your core. The key to attempting a plank variation is to start slowly. As with any exercise, repeated dedication to these plank variations will help you to excel over time.