When you were a kid, you probably did sit-ups at school for an ab workout.

But is the sit-up the best ab exercise?

Thats actually a simple question.

This post originally appeared onStrength Running.

If you regularly do a plank workout, you know how simple they are.

They can be done virtually anywhere and require no equipment.

Theyre perfect for beginnersand even the fastest of runners.

I do them regularly as part of theStandard Core Routine.

And theyre included in many other strength and core routines that are critical toinjury prevention.

But the standard plank only gets you so far.

What you must do is progress to more difficult variations of the exercise to continue getting stronger.

So Im excited to share a new video (andfree PDF download) showing you 11 types of planks!

Pushup Plank

In a prone position, prop your weight on your hands and toes.

Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

Hold for two seconds and return to the starting position.

Repeat on the opposite side.

Hold for two seconds and return to the starting position.

Repeat on the right side.

Maintain a neutral spine position for the duration of the exercise.

Forearm Plank

In a prone position, prop your weight on your forearms and toes.

Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.

Alternate with your left arm and right leg and then your right arm and left leg.

Forearm to Pushup Plank

Begin in the pushup plank position and carefully lower yourself to the forearm plank position.

Alternate positions for the duration of the exercise.

Return to the starting position and repeat with your right leg.

Hold for two seconds and return to the starting position.

Repeat on the opposite side.

Hold for about 2 seconds and then return to the starting position.

Repeat with the opposite leg and arm.

Hold for two seconds and return to the starting position.

Repeat on the opposite side.

Hold for about 2 seconds and then return to the starting position.

Repeat with the opposite leg and arm.

All About Plank Workouts

This key in of core workout is incredibly versatile.

But with that flexibility theres bound to be questions, so lets dive in!

How Long Should I do Each Plank?

As long as you want!

My recommendation is to hold each exercise for about 30 seconds to 1 minute.

How Many Sets of This Plank Workout Should I Do?

Start with one but you might increase that to two or even three sets if youre ambitious.

Theres virtually no injury risk with planks so dont worry about getting hurt.

What If I Cant Do One of the Planks?

The beauty of this plank workout is that it can be used by beginners or advanced athletes.

Just skip the plank you cant do or do an easier version.

For example, if you cant do a two-point forearm plank, then try a two-point pushup plank.

Try an alternating leg lifts plank in the forearm position.

Then do an alternating leg lifts plank in the pushup position.

Is the Order of the Exercises Important?

When Should I Do the Gauntlet Plank Workout?

This core routine is best done after your run about once or twice per week.

It can also be done throughout your entire training cycle.

Be sure to alternate with other strength workouts like theITB Rehab RoutineorTomahawk Medicine Ball Workout.

Why Is It Called the Gauntlet Workout?

This tradition is continued with the Gauntlet Plank Workout.

you might alsoget a handy PDF photo guide.

Its more convenientand will hopefully encourage you to do more strength work!

Get his latest coaching advice and free injury prevention coursehere.

Image byDanijela Radakkovic(Shutterstock).