Try These Moves: Plank Variations
I think it’s important to know how to regress or progress any movement. Each has it’s benefits. The Try These Moves series is intended to showcase all the variations available for given exercises. Knowledge of the different movements also keeps your workouts fun and unique.
Today I’m focusing on three (3) plank variations.
Plank Progressions: Plank - Plank Alternating Elevated Leg - Plank Alternating Knee to Elbow
Beginner - Plank: See how long you can hold this position.
The plank is the most accessible and fundamental exercise for building core and shoulder strength and stability.
Lie down on the ground. Bend your arms and place your elbows just back under your shoulders.
Tuck your tail bone, squeeze your glutes and lift your hips off the ground.
Engage your core, squeeze your inner thighs together, and breath rhythmically.
Intermediate - Plank Alternating Elevated Leg: Aim for 10 repetitions per leg.
Alternating raising each leg off of the ground creates instability and and forces core and glute engagement.
Lie down on the ground. Bend your arms and place your elbows just back under your shoulders.
Tuck your tail bone, squeeze your glutes and lift your hips off the ground.
Engage your core, squeeze your inner thighs together, and breath rhythmically.
Slowly lift one foot off of the floor about 10 inches, and then release it back to the ground. Then lift the other foot. Alternating for 20 total reps.
Advanced - Plank Alternating Knee to Elbow: Aim for 10 repetitions per leg.
Movement in the plank position creates instability and requires extra coordination and focus to stay locked in.
Lie down on the ground. Bend your arms and place your elbows just back under your shoulders.
Tuck your tail bone, squeeze your glutes and lift your hips off the ground.
Engage your core, squeeze your inner thighs together, and breath rhythmically.
Slowly lift one foot off of the floor and bring your knee to your elbow, or as close as you can get to it. Return your foot to the ground, and repeat on the opposite side. Alternating for 20 total reps.