19 Plank Exercise Progressions For Stronger Abs

19 Plank Progressions – Free Workout Summary:

1. Plank With Elbows On An Elevated Surface
2. Kneeling Plank From Hands/Elbows
3. Kneeling Plank Shoulder Tap
4. Kneeling Plank Ups
5. Floor Plank From Feet & Hands/Elbows
6. Floor Plank From Feet, Hands On BOSU
7. Stability Ball Plank, Supported, Elbows On Ball
8. Stability Ball Plank, Supported, Hands On Ball
9. Floor Plank Shoulder Taps
10. Plank Inchworms From Floor
11. Floor Plank Ups From Feet
12. Feet Elevated Plank, Hands/Elbows On Floor
13. Stability Ball Plank, Feet On Ball
14. Stability Ball Plank, Unsupported On Elbows
15. Stability Ball Plank, Unsupported, Elbows On Ball, Single Leg
16. Stability Ball Plank, Unsupported, Hands On Ball, Single Leg
17. Feet Elevated Plank Inchworms
18. Stability Ball Pike Ups, Feet On Ball
19. Stability Ball Pike Ups, Feet On Ball, Hands On BOSU

The more unstable a plank is, the more your muscles will need to work to maintain a certain position. For instance, beginners can start by performing a plank with their hands on an elevated surface, like a table or even a wall.The closer your body is to an upright, standing position, the easier and more stable the plank exercise will become. As we move closer to being parallel with the ground, the plank becomes more challenging due to the increased forces of gravity acting on your body.

As we move further along through the increasing levels of instability, you will notice the anti-rotational movements found in the plank shoulder tap and plank-up exercises. These require a more muscle involvement of the core musculature to help stabilize the torso and prevent it from twisting.

The introduction of unstable surfaces, like the stability ball and BOSU, provide an increased level of instability and greater muscle recruitment by the abs, glutes and shoulder stabilizing muscles.

As you begin this plank exercise progression workout, remember these important tips: maintain a neutral spine – keep the chin tucked, belly drawn in, abs and glutes engaged, shoulders positioned over the hands/elbows and most importantly, remember to breathe!

Plank Exercise Progression – Workout Instructions:

Perform each plank exercise for 1 minute. If you are able to complete the plank exercise with excellent form and without pain, you may progress to the next plank exercise.

1. Plank With Elbows On Elevated Surface

2. Kneeling Plank From Hands/Elbows

3. Kneeling Plank Shoulder Tap

4. Kneeling Plank Ups

5. Floor Plank From Feet & Hands/Elbows

As you hold the plank, keep the butt down and back flat. Suck the belly in and squeeze your abs and glutes. Push your heels back and keep the shoulders over the elbows. Make sure your neck remains neutral by keeping the chin tucked. Remember to breathe.

6. Floor Plank From Feet, Hands On BOSU

Place your hands on a BOSU with the flat side facing up. If the surface is uncomfortable for your hands, you can place a towel or mat over the BOSU to soften the surface.

7. Stability Ball Plank, Supported, Elbows On Ball

Place the stability ball against a stable object, like the Rogue Adjustable Bench 3.0, to prevent the ball from rolling. Place your elbows on the ball, with the shoulders positioned over the elbows. Draw the belly in and squeeze your abs and glutes. Remember to breathe and keep your body from sinking into the ball (push through your elbows).

8. Stability Ball Plank, Supported, Hands On Ball

Place the stability ball against a stable object, like the Rogue Adjustable Bench 3.0, to prevent the ball from rolling. Place your hands on the ball, with the shoulders positioned over the hands. Draw the belly in and squeeze your abs and glutes. Remember to breathe and keep your body from sinking into the ball (push through your elbows).

9. Floor Plank Shoulder Taps

Keep the abs engaged and tap the opposite shoulder with the opposite hand. Squeeze the abs and glutes to prevent your body from rotating.

10. Plank Inchworms From Floor

Start in the plank position, walk your hands back while keeping the knees straight, pushing your heels back and raising the butt towards the ceiling. Then walk your hands forward and lower the butt down into the starting plank position.

11. Floor Plank Ups From Feet

Begin in a plank position on your hands. Lower yourself down to your elbows the up to the hands. Perform half of the repetitions/time with one arm leading, then repeat with the opposite arm. Keep your weight shifted forward with the shoulders over the elbows. Remember to breathe out on the way up and in on the way down. Keep the abs and glutes engaged to prevent your body from twisting.

12. Feet Elevated Plank, Hands/Elbows On Floor

Place your feet on an elevated stable surface, like the Rogue Adjustable Bench 3.0. Place your hands or elbows on the floor, with the shoulders positioned over the hands/elbows. Draw the belly in and squeeze your abs and glutes to prevent the back from arching. Remember to breathe.

13. Stability Ball Plank, Feet On Ball

Start with your feet and lower legs on a stability ball and your hands on the floor. Draw the belly in and squeeze the abs and glutes. Keep the weight shifted forward so that the shoulders remain positioned over the hands. Remember to breathe.

14. Stability Ball Plank, Unsupported On Elbows

Using a stability ball without support, place your elbows on the ball, with the shoulders positioned over the elbows. Draw the belly in and squeeze your abs and glutes. Remember to breathe and keep your body from sinking into the ball (push through your elbows).

15. Stability Ball Plank, Unsupported, Elbows On Ball, Single Leg

Using a stability ball without support, place your elbows on the ball, with the shoulders positioned over the elbows. Lift one leg off the ground, then switch legs. Draw the belly in and squeeze your abs and glutes. Remember to breathe and keep your body from sinking into the ball (push through your elbows).

16. Stability Ball Plank, Unsupported, Hands On Ball, Single Leg

Using a stability ball without support, place your hands on the ball, with the shoulders positioned over the elbows. Lift one leg off the ground, then switch legs. Draw the belly in and squeeze your abs and glutes. Remember to breathe and keep your body from sinking into the ball (push through your elbows).

17. Feet Elevated Plank Inchworms

Place your feet on an elevated stable surface, like the Rogue Adjustable Bench 3.0. Place your hands on the floor, with the shoulders positioned over the hands/elbows. Draw the belly in and squeeze your abs and glutes to prevent the back from arching. Walk the hands back while keeping the knees straight, pushing the heels back and raising the butt towards the ceiling. Then walk the hands forward while lowering the butt down to the starting plank position. Remember to breathe.

18. Stability Ball Pike Ups, Feet On Ball

Start in a plank position with your feet on a stability ball and hands on the floor. While keeping the knees straight, pull the ball towards you and lift your butt towards the ceiling. Hold up, then slowly lower the butt down and return to the starting plank position. Remember to keep the abs and glutes engaged while breathing.

19. Stability Ball Plank Pike Ups, Feet On Ball, Hands On BOSU

Start in a plank position with your feet on a stability ball and hands on a BOSU. While keeping the knees straight, pull the ball towards you and lift your butt towards the ceiling. Hold up, then slowly lower the butt down and return to the starting plank position. Remember to keep the abs and glutes engaged while breathing. You can place a mat or towel on the BOSU to soften the surface if it is uncomfortable for your hands.

References:

1. Kelly, E. (2020, May 29). The worthwhile benefits of plank exercises. Healthline. Retrieved November 24, 2024, from https://www.healthline.com/health/fitness-exercise/plank-exercise-benefits#Planks-activate-more-muscles