Plank progression

Overview: The plank and all its variations will work your core muscles (the rectus abdominis and the obliques, as well as stabilizing deep core muscles) isometrically.
It is a foundation of all good bodyweight programs, and a great introduction to static, isometric work.

Choose one of the following variations as a starting point and hold the position for 30s. Gradually build up to a hold of one minute over time. When you can do the exercise for one minute, move on to the next variation in the progression. 

1. Kneeling plank. Performed on your knees, with thighs and spine in line.
 2. Kneeling side plank. Bend your legs at the knee at a right angle and keep your thighs and torso in line. Your forearm, elbow, knee and lower leg are your points of contact with the ground.
3. Plank. With your weight resting on your toes and forearms, keep your core muscles tight and remember to breathe throughout the duration of the exercise.
 4. Side plank. Can be performed with your upper arm at your side, or in the air. Aim for 30 seconds on each side, with a quick transition between the two.
 5. Decline plank. Performed with feet elevated on a bench. Keep a straight back and remember to breathe throughout the exercise.
 6. Leg lift plank. From the plank position, lift a leg straight behind you, parallel with the floor. Hold one side for up to 30 seconds; then change legs for the remaining 30s.
7. Arm and leg lift plank. From the plank position, lift a leg up and its opposite arm. Keep an horizontal back throughout the exercise. Hold one side for up to 30s; then switch arms and legs for the remaining 30s.
8. Arm and leg lift side plank. From the side plank position, raise your top leg up in the air as well as your top arm. Aim for 30 seconds on each side, with a quick transition between the two.
9. Wall plank. Performed with your feet flat against a wall. Prop yourself hard on your forearms and dig the soles of your feet hard into the wall.

29 comments:

  1. Man, I find planks serious business. On Prog.3. They become as much of a mindjob as a core workout when you do them for as long as possible (ie not limited to 1min).

    I have a problem where my shoulders tend to hurt after a couple of sets and the plank fails because of shoulders, not core. I then switch to doing leg raises etc to complete the core workout. Not sure what the best way forward is..

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    1. To be honest, there isn't much point doing planks for longer than one minute... Some coaches even suggest doing more than 30s is fairly limited in terms of gain. There also isn't much point doing sets... One variation is enough... Just make sure you keep progressing from one variation to the next. When you've finished this progression, just move on to the dragon flag.

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  2. For the progressions that have you on one side, like the second, do you do the other side as well?

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  3. Hey Nick, I love your site, thanks for going to all of this effort.

    I'm about to finish the plank progression, but still have miles do go on most of the other exercises. Is there something that you recommend moving on to once I have finished the plank progression?

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  4. OK I've just worked it out, I move on to the ancillary progressions.

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    1. Yep. The next logical step would be dragon flags.

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  5. Great site, thanks for putting this together!
    The progressions, are they 30s, 40s, 50s, 60s, (next)?
    One-sided sets, are they: 30s one side, 30s the other side, rest.

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    1. With the one-side sets, is the goal to get to 30s per side after 10 second progressions? If so, would you start from something like 15s per side?

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    2. Karan, I am not an expert but I believe doing the same amount (30s a side progressing to 60s a side) is the best way, especially since Janvier recommends only doing one set per workout. For me, 60s is challenging but quite doable.

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    3. Hm, but see later comments about the (un)safety of holding a plank longer than 30s!

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  6. Hello, i must say its a great site what you made. I wonder if you believe there any relevance betwen doing the side planks on the straight arm rather than the forearm?

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    1. Try using the reddit Start Bodyweight group for your questions: http://www.reddit.com/r/startbodyweight/
      You can do them that way. It makes them slightly more unstable, but it's fine.

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  7. This does not apply just to this exercise, but if I do one that is uneven, do both sides count as one set?

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  8. What about reverse planks where you are on your elbows but facing upwards? I read somewhere that this helps counteract the body's tendency to "curl" forward as a result of many other types of ab exercises because it works the back more.

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  9. I find it pretty much impossible to do #7, but I can manage #8. Is there something I should do be able to do #7 or should I just skip it and not worry?

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  10. Would you consider a hollow hold to require more or less strength than the wall plank?

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  11. Pretty solid argument why holding a plank for more than 30 seconds gets unsafe. If anything keep your time around 15-30 seconds and progress the exercise to make it more difficult by elevating your feet on a higher surface or doing them on 1 leg. I'm all for people being healthy and exercising but please don't do so at the expense of your joints :) http://www.yourtrainerpaige.com/2014/11/why-you-shouldnt-hold-a-plank-for-longer-than-30-seconds/

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  12. after you master the wall plank...start dragonflags with 3 set 4 reps?

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  13. Where would I progress from the end of the plank progression?

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  14. Where would I progress from the end of this progression?

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    1. Dragon flags. http://www.fitness666.com/2012/11/dragon-flag.html

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    2. Dragon flags. http://www.fitness666.com/2012/11/dragon-flag.html

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  15. One set. Don't worry about "sets" when it comes to plank, just the time. Progress to holding the plank for 60 seconds, then move on to the next step in the progression. After the final step, move on to dragon flags.

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  16. Should this be "3 reps of 60 second planks, separated by 1-2 minutes" or should it be "work up to 60 seconds, only one rep"?

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  17. For some reason i didn't find the last plank variation ( feet on wall ) to be ultimate hard :/

    Sure it is harder that the rest of these but im sure that i can hold it for 30 sec

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    1. Mabe i have to wear socks to make it harder.

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