The plank exercise is a fundamental core-strengthening movement that has gained popularity in recent years due to its simplicity and effectiveness. It targets multiple muscle groups in conjunction, including the abs, back, shoulders, and glutes, making it a versatile exercise suitable for individuals of all fitness levels.
Whether you’re a beginner looking to build core strength or an advanced athlete aiming to challenge yourself, incorporating regressions and progressions into your plank routine can help you maximize your results. In this blog post, we will explore various regressions and progressions of the plank exercise to help you tailor your workout to your current fitness level.
As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have included some exercise progressions to master before moving on to this one. In addition, this exercise can be further progressed, which we will discuss in future blogs.
The plank exercise may seem deceptively simple, but its impact on your fitness journey is profound. By incorporating planks into your workout routine, you can strengthen your core, engage multiple muscle groups, improve posture, prevent injuries, and enhance overall stability. The beauty of planks lies in their versatility and time efficiency, making them an ideal addition to any fitness program. So, if you’re looking for a powerful exercise that delivers remarkable results, start planking and unlock the incredible benefits it offers for your body and well-being.
The Side Plank: Another very important and highly beneficial plank worth mentioning is the side plank. Adding variety to your plank routine, the side plank targets the obliques and improves stability. Start by lying on your side, legs extended, and one forearm on the ground, elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Keep your core engaged and hold the position for an equal amount of time on both sides.
As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine pelvic floor activation
Low plank on knees
Low Plank on toes
High Plank on toes
High Plank on TRX/Suspension Trainer
TRX/Suspension Trainer Pike
Note: This exercise and be further progressed for added benefits!
One of these great progressive exercises for the plank is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles without a dynamic yet controlled movement. It’s an excellent exercise for those who want to progress the high plank, looking for variety or additional functional full-body strength. Interesting, this exercise may look simple, however, it is very challenging and you will even be training your cardiovascular system!
To perform this exercise, follow these simple steps;
As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have provided a safe exercise progression below with video demonstrations of each exercise variation to help you.
NOTE: Another very important and highly beneficial plank worth mentioning is the side plank. Adding variety to your plank routine, the side plank targets the obliques and improves stability. Start by lying on your side, legs extended, and one forearm on the ground, elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Keep your core engaged and hold the position for an equal amount of time on both sides.
If you have any further questions, please contact us anytime.
NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!
The Supine Pelvic Floor Activation exercise is a gentle yet essential movement for activating and strengthening the pelvic floor muscles. Begin by lying on your back with your knees bent and feet flat on the floor. Relax your body and take a deep breath. As you exhale, gently engage your pelvic floor muscles by imagining pulling them upwards and inwards. Focus on isolating these muscles without tensing your glutes or abdominals. Hold the contraction for a few seconds and then release. This exercise helps improve pelvic floor function, supports bladder and bowel control, and can be beneficial for women during pregnancy or postpartum, as well as individuals with pelvic floor dysfunction.
The Low Plank on Knees exercise is a modified variation of the traditional plank, suitable for beginners or individuals with limited upper body strength. Start by positioning yourself on all fours, with your knees directly below your hips and your hands beneath your shoulders. Extend your legs backward and lower yourself onto your forearms, with your elbows directly beneath your shoulders. Engage your core and maintain a straight line from your head to your knees. This exercise targets the core muscles, including the abdominals and lower back, while reducing the load on the upper body. It helps build core strength and stability and prepares individuals for more advanced plank variations.
The Forearm Plank on Toes exercise is a powerful variation of the plank that targets the core muscles, including the abdominals and lower back. Start by kneeling on the ground and place your forearms on the floor, elbows directly beneath your shoulders. Extend your legs back, balancing on your toes, and engage your core as you maintain a straight line from your head to your heels. This exercise activates and strengthens the deep stabilizing muscles of the core, improving core stability and spinal alignment. It also engages the shoulders, arms, and legs, making it an effective full-body exercise for building strength and endurance.
The High Plank on Toes exercise is a challenging and effective way to strengthen the core, shoulders, and arms. Start by assuming a push-up position with your arms fully extended, palms flat on the ground, and hands shoulder-width apart. Keep your body straight and engage your core, glutes, and legs. Balancing on your toes, maintain a straight line from your head to your heels. This exercise builds core strength, stability, and endurance while also engaging the muscles of the upper body and lower body. It is a versatile exercise that can be incorporated into various workout routines to enhance overall strength and body composition.
The TRX/Suspension Trainer High Plank exercise is a challenging and effective way to strengthen the core, shoulders, and arms. Start by adjusting the straps to an appropriate length and place your feet in the foot cradles. Assume a high plank position with your hands directly beneath your shoulders, engaging your core and keeping your body in a straight line. The suspension trainer adds an element of instability, intensifying the activation of your muscles. This exercise improves overall core stability, enhances shoulder strength and endurance, and engages the muscles of the chest, back, and legs. It can be modified by adjusting the height of the straps to suit different fitness levels.
The TRX/Suspension Trainer Pike exercise is a core-strengthening movement that targets the abdominals, hip flexors, and shoulders. Using adjustable straps, place your feet in the foot cradles and assume a push-up position. Engage your core and lift your hips towards the ceiling while bringing your feet towards your hands, creating a V shape with your body. This exercise builds core stability, strengthens the abdominal muscles, and improves shoulder stability. It also engages the glutes, hamstrings, and quadriceps for a full-body workout. Modify the exercise by bending the knees for beginners and progress to a full pike with straight legs for added challenge.
The plank exercise is an essential addition to any fitness routine, offering a wide range of benefits and adaptability to suit all fitness levels. By incorporating regressions and progressions into your plank workout, you can gradually increase your strength, endurance, and stability while avoiding plateaus. Remember to focus on proper form and technique to maximize the effectiveness of each variation. Whether you are a beginner or an advanced fitness enthusiast, these regressions and progressions will help you take your plank exercise to the next level, allowing you to build a stronger, more resilient core. So, get down on the floor and start planking your way to a fitter, healthier you!
If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.
Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club
