In a world where fitness often caters to a one-size-fits-all mentality, curvy girls are breaking boundaries, redefining strength, and showing the world that being “thick” doesn’t mean being unfit. It’s time to celebrate all body types and create workouts that empower, energize, and challenge—without shrinking our curves. One of the most effective, low-impact ways to build core strength, improve posture, and tone the whole body is through plank workouts. And yes—curvy girls plank too! Strong, fierce, and fabulous.
Let’s explore how thick queens can rock plank workouts like champions—modifications included, and confidence encouraged. Whether you’re a beginner, returning to fitness, or just looking for a core routine that speaks to your vibe, this is for you. Grab a mat, bring your attitude, and let’s plank it out!
💪 Why Plank Workouts Work for Curvy Girls
Planks are incredibly effective because they target multiple muscle groups at once: your core, arms, shoulders, back, glutes, and even legs. They also require no equipment and can be modified to fit your body and ability. For curvy women, planks are powerful because:
- They’re joint-friendly: Unlike jumping workouts that stress the knees or ankles, planks are low-impact and easy on the joints.
- They build deep core strength: Forget about crunches. Planks engage your full core, including the transverse abdominis—your inner corset muscle.
- They improve posture and stability: A strong core helps you move better, sit taller, and reduce back pain.
- They’re adaptable: Whether you’re a beginner or advanced, planks can be modified to suit your current level.
🔥 Warm-Up (5 Minutes)
Always warm up before any core workout to get your blood flowing and prepare your muscles. Here’s a quick routine tailored for curves:
- March in Place (1 minute)
Lightly march or jog in place, swinging your arms to wake up the body. - Hip Circles (30 seconds each direction)
Big, juicy circles to loosen up the hips and lower back. - Cat-Cow Stretch (1 minute)
On all fours, alternate arching and rounding your back to activate the spine. - Modified Downward Dog (1 minute)
Stretch out the hamstrings and shoulders—bend the knees if needed. - Knee Pulls (30 seconds each side)
Standing tall, pull one knee at a time to your chest. It preps your core and balance.
🧘♀️ The Curvy Girl Plank Circuit (Repeat 2–3 Times)
Each exercise lasts for 30–45 seconds, followed by 15 seconds rest. Feel free to take breaks and modify as needed. This workout is not about punishment—it’s about progress and pride.
1. Modified Forearm Plank (Knees Down)
Start on your forearms with knees on the mat. Keep your core tight, hips tucked, and shoulders over elbows.
👉 Tip: Squeeze your glutes and pull your belly button in.
2. Side Plank (Bottom Knee Down)
Lie on your side, propped on your forearm. Keep your bottom knee bent and top leg straight. Lift your hips.
👉 Switch sides after 30 seconds.
👉 This targets your obliques and builds waist strength.
3. Plank Shoulder Taps (High Plank)
In a high push-up position, slowly tap each shoulder with the opposite hand, keeping hips steady.
👉 Widen your feet for better balance if needed.
4. Plank Hip Dips (Forearm Plank)
From a forearm plank, slowly twist your hips side to side, tapping the mat gently.
👉 This one sculpts the waist and strengthens the obliques.
5. Plank to Tabletop Taps
Start in high plank, then drop knees to a tabletop position and return to plank. Repeat slowly.
👉 Focus on control, not speed.
6. Glute Kickbacks from Plank
In tabletop or high plank, lift one leg behind you, squeezing the glutes. Alternate legs.
👉 Bend the knee slightly to reduce pressure if needed.
7. Forearm Plank Hold (As long as you can!)
Challenge yourself with a final static hold. Knees down or up—it’s your choice!
👉 Stay strong and breathe. This is your moment of power.
🧊 Cool Down and Stretch (5–7 Minutes)
Cooling down is just as important as the workout itself. Stretch your muscles, breathe deeply, and thank your body for showing up.
- Child’s Pose (1 minute)
Sink your hips back and stretch your arms forward. Breathe deep into your back and shoulders. - Seated Side Stretch (1 minute each side)
Sit cross-legged and reach one arm overhead to the side. This helps stretch the waist. - Seated Forward Fold (1 minute)
Legs out in front, reach for your toes. Bend your knees if needed. - Figure 4 Stretch (30 seconds each side)
Cross one ankle over the opposite knee and gently pull in for a hip opener. - Cat-Cow Breathing (1 minute)
Return to hands and knees. Inhale and arch, exhale and round. This relaxes your core and spine.
💖 Body-Positive Tips for Curvy Queens
- Wear what makes you feel confident. A cute matching set or a favorite tee can make you feel unstoppable.
- Modify without shame. There is no one “right” way to plank. Modify for your body and build up.
- Progress over perfection. Can’t hold for 30 seconds? Hold for 10 and rest. That’s strength too!
- Celebrate your curves. Your body does incredible things every day—thank it, love it, show it off.
- Track how you feel, not just how you look. Increased energy, less back pain, stronger posture—that’s the real progress.
🌟 Real Talk: Why This Matters
We’ve been told that fitness is about shrinking, losing, and fitting into someone else’s idea of beauty. Not here. The Curvy Girl Plank Workout isn’t about changing who you are—it’s about celebrating your body through movement, strength, and sweat. Every time you hold a plank, you’re declaring: I am strong. I am powerful. I belong in this space.
So yes—she THICK! And she’s planking with power. You don’t need a six-pack to be a boss. You don’t need to shrink to be strong. You, exactly as you are, belong on the mat.
🔁 Weekly Plank Schedule (Optional Guide)
Here’s a suggested routine to build consistency:
- Monday: 1 round of the circuit
- Wednesday: 2 rounds
- Friday: 2–3 rounds
- Sunday: Optional bonus plank challenge (1-minute hold)
💬 Final Words
Fitness is for every body—and that includes YOU. Whether you’re rocking size 6 or 26, your strength is valid, your sweat is worthy, and your journey is powerful. Planks are just one tool in your toolkit, but the confidence and core power they bring? Unstoppable.
So hit that mat, turn up the music, and let them know:
She THICK. She Planks. She Slays. 👑🔥💪
