Plank Progressions

Adding a plank to your workout routine is a great exercise to test your strength and endurance. The plank mainly focuses on working the core muscles, but it also works the arms, shoulders, back, hamstrings, and glutes. Pretty much the whole body!

There are those who should not do planks though or at least for right now. This includes later on in pregnancy, early postpartum, or if you have diastiasis recti. However, it's not a no forever, it's a no for right now. Returning to planks can happen when the core is reconnected and strengthened.

If you are new planks, new to exercise in general, returning to exercise after a long break (whatever the reason may be), than following the list below of ways to progress a plank will be beneficial to you

Let's quickly go over how to position yourself properly in a plank. This form will be needed no matter what plank variation you use

1. Whether you are in a high plank (hands on the ground) or a forearm plank (forearms on the ground) you want your body to be in a straight line

2. Wrists (high plank) or elbows (low plank) are directly under the shoulders

3. Make sure your hips are not to high or too low. You don't want it to look like your body is dropping down to the floor or in a downward dog position.

4. Engage the core and engage the glutes

5. Remember to breathe

Wall Plank

Place your hands or forearms on a wall. While keeping the traditional plank position, lift your heels off the ground. Draw the belly button towards the spine, engage the glutes, and breathe. The closer you are to the wall, the less challenging. The further you are to the wall, the more challenging. The wall plank may not feel like the most intense exercise you have ever done and it's not meant to be. Think of it as a teaching moment or training wheels. The purpose is to focus on form, engagement, and breathing.

Incline Plank

Use a chair, bench, or even the stairs by placing your hands or forearms firmly on an inclined surface, ensuring that your elbows are directly below your shoulders. Extend both legs behind you. You will notice more tension in the muscles.

Knee Plank

You are down on the ground now, but this still gives you a modification to work with. In your plank position, carefully drop your knees to the ground, and make sure you back is still flat.

Full Plank

Bring the knees off the ground whether you are doing a high plank or forearm plank. Remember proper form, muscle engagement, and breath work!

Ready to give it a try?

Working through these plank progressions and mastering each one will take time. Trust me, when I healed my diastiasis recti and felt ready, I started working through these plank progressions. Starting from zero and working your way up takes time and patience. Don't underestimate the beginning stages though, they end up being the most powerful and memorable. With the beginning plank variations, you are setting yourself up for success and gaining strength. Don't rush and move onto the next one until you are ready! Set a timer each time you practice, and over time you will see how much longer you can hold a plank. You've got this!