Plank progression

Plank progression

Start Bodyweight Training: 

Overview: The plank and all its variations will work your core muscles (the
rectus abdominis and the obliques, as well as stabilizing deep core
muscles) isometrically.

It is a foundation of all good bodyweight programs, and a great introduction to static, isometric work.

Choose one of the following variations as a starting point and hold the
position for 30s. Gradually build up to a hold of one minute over time.
When you can do the exercise for one minute, move on to the next
variation in the progression. 

1. Kneeling plank. Performed on your knees, with thighs and spine inline.

 2. Kneeling side plank. Bend your legs at the knee at a right angle and keep your thighs and torso in line. Your forearm, elbow, knee and lower leg are your points of contact with the ground.

3. Plank. With your weight resting on your toes and forearms, keep your core muscles tight and remember to breathe throughout the duration of the exercise.

 4. Side plank. Can be performed with your upper arm at your side, or in the air. Aim for 30 seconds on each side, with a quick transition between the two.

 5. Decline plank. Performed with feet elevated on a bench. Keep a straight back and remember to breathe throughout the exercise.

 6. Leg lift plank. From the plank position, lift a leg straight behind you, parallel with the floor. Hold one side for up to 30 seconds; then change legs for the remaining 30s.

7. Arm and leg lift plank. From the plank position, lift a leg up and its opposite arm. Keep an horizontal back throughout the exercise. Hold one side for up to 30s; then switch arms and legs for the remaining 30s.

8. Arm and leg lift side plank. From the side plank position, raise your top leg up in the air as well as your top arm. Aim for 30 seconds on each side, with a quick transition between the two.

9. Wall plank. Performed with your feet flat against a wall. Prop yourself hard on your forearms and dig the soles of your feet hard into the wall.