How is your plank game?
Planks are THE foundational abdominal and spinal stability exercise. If you disagree, well then we are going to fight. Haha. In this post, we'll go through some plank regressions and progressions.
Find YOUR plank. The key is finding the appropriate starting point, and then progressing forward as you can. If you are unable to hold one of the variets for at least 20 seconds, level down to the previous version.
If begininnig with the Elevated Elbow Plank, start with what you can do. If its 10 seconds of great form, that’s ok. Then commit to 3 rounds of 10 seconds (example) everyday, with at least 45 seconds rest between. Then add 5 seconds per week. If you can do 3 rounds of 30-40 seconds, you can try the next harder video. If you can do 60 seconds, you should try to move to the next harder one.
Here are 7 varities of plank to work through:
Elevated Elbow Plank:
Who: Beginners or those who struggle with low-back pain or getting up and down from the floor.
How: Start by placing your hands on a sturdy, un-moveable surface that’s about knee high. If it is a hard surface, you migh want to lay down a folded towel. Descend to your elbows and forearms. Then walk your feet back until your hips are straight.
For all planks - To check your posture, lean forward so your forehead is right above your hands, and then tuck your chin and look at your toes. If you can’t see them, but only your torso, you’re probably sagging (hyperextending) your lower back. Pull your belly and spine up, and tuck your tailbone, sqeezing your abs.
Elbow Plank
Who: Beginner to intermediate. Never done this before? That’s ok. As long as you don’t have limiting mobility issues, or active and untreated back or shoulder issues.
How: Get down on the floor (with a mat or towel if it’s hard) on hands and knees. Descend to your elbows and forearms. Then step your feet back until your hips are straight.
How: Lean forward so your forehead is right above your hands. This will ensure you aren’t pitching a tent with your butt in the air. Then tuck your chin and look at your toes. If you can’t see them, but only your torso, you’re probably sagging (hyperextending) your lower back. Pull your belly and spine up, and tuck your tailbone, sqeezing your abs. Hold for time. Grab your phone or lay a watch by your hands.
Alternating Single Leg Plank
Who: Beginner to intermediate.
Why: It’s a slightly more more challenging version of the static Elbow Plank, and also very handy if you don’t have a timer, or don’t like watching it, since you count reps.
How: Same position and posture as the Elbow Plank, but rather than hold for time, lift one leg so your heel rises to just above glutes / hips height, then replace it and lift the other, alternately for a set number of repetitions. Each movement takes a little over 1 second, so 10 each side lasts approximately 25 seconds.
Toe Tap Plank - Alternating Single Leg
Who: Beginner to intermediate.
Why: It’s just a little harder than the Alternating Single Leg Plank with a straight leg lift, but better for those prone to previous low-back pain or over-active glutes, weak hip-flexors, or lordosis.
How: Same position and posture as the Elbow Plank, but reach one leg out to the side and tap your toe on the floor to make a 30-45 degree angle. Bring it back to center, the other leg, alternating for a set of repetitions.
It’s slightly more challenging then the very similar heel-lifting version, since besides having one leg off the floor most of the time, moving some of you out to the side creates a tipping or twisting force that your core must account to balance.
Spiderman Plank
Who: Intermediate
Why:It’s a longer, slower motion, so harder to hold. It requires and encourages hip mobility as you stay flat and open your hips to the side. It also creates some obliques squeeze as it becomes a mini side-crunch.
How: Elbow Plank set up, then lift a leg, and pull one knee toward the same-side elbow. Set it back to starting position, and then do the same with the other leg. Repeat for repetitions.
Plank with Forward Reach
Who: Intermediate to Advanced.
Why: This version, moving the arms, trains significant anti-rotation strength as you have to effortfully control your hips.
How: It is similar to the previous versions of the Elbow Plank with a moving limb, but set up with wider foot-placement. Give at least 12 inches between your toes, and you may find even that is too narrow. Reach one arm foreward, tap the floor with your fingers, then replace your elbow under you and repeat with the other arm. Alternate for repetitions or time.
Here’s the key - do not let your hips tip side-to-side. This will take effort and control. You will likely have to purposefully press your toes into the floor to counteract the potential shift. If you can, get a partner to watch and evaluate. If you are alone, take a video and watch yourself.
Alternating Full Plank
Who: Advanced
Why: Because it’s hard. If you can do this for 12-15 wobble-free reps per side, you’re a plank all-star. And it’s great for abdominal stability, shoulder stability, hip-flexors and psoas strength.
How: For this one, set up in High Plank, arms straight, as if you might start a push-up. With feet between hip and shoulder width apart, firmly press toes into the floor. Start by choosing an arm to raise, then press the other palm into the floor. Raise the chosen arm, and simultaneously the opposite leg, straight up (and foreward for the arm) to shoulder height. Replace and return to High Plank, and then repeat with opposite pair of limbs. Alternate and continue for a number of repetitions or time.
Enjoy! Continue working through these plank variations, beginning with one that is moderately challenging for 20-30 seconds. Commit to work up to a stronger core, better spine stability, injury prevention and less BACK PAIN!
If you can do 30 seconds without difficulty, try the next video if you want some variety. If you get to one that you can't do for at least 20 seconds, go back to the previous and thats your plank! If you want to, work up to 3 rounds of 60 seconds of each and progress with confidence!
These are just version of the standard, static Elbow Plank. In other entries we can get into all the types of side planks, as well as dynamic and plyometric progressions of planks. If you can’t wait for the post, feel free to email me here.