{"id":49219,"date":"2023-02-24T21:16:10","date_gmt":"2023-02-24T21:16:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=49219"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"plank-progression","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/plank-progression\/","title":{"rendered":"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#1_Wall_Plank\" >1. Wall Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#2_Half-Kneeling_Elbow_Plank\" >2. Half-Kneeling Elbow Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#3_Basic_Plank\" >3. Basic Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#4_One_Leg_Plank\" >4. One Leg Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#5_One_Arm_One_Leg_Plank\" >5. One Arm, One Leg Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#6_Knee-To-Elbow_Plank\" >6. Knee-To-Elbow Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#7_Superman_Plank\" >7. Superman Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#8_One_Leg_Superman_Plank\" >8. One Leg Superman Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#9_One_Arm_One_Leg_Plank_With_Reach\" >9. One Arm One Leg Plank With Reach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#10_Side_Plank\" >10. Side Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#12_Decline_Plank\" >12. Decline Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#13_Quadruped_Plank\" >13. Quadruped Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#Will_Doing_A_Plank_Every_Day_Make_A_Difference\" >Will Doing A Plank Every Day Make A Difference?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#How_Long_Should_I_Plank_To_Get_Results\" >How Long Should I Plank To Get Results?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#Do_Planks_Get_Easier_Over_Time\" >Do Planks Get Easier Over Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#How_Do_You_Increase_The_Intensity_Of_A_Plank\" >How Do You Increase The Intensity Of A Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A strong core is the base of every gym goer&#8217;s fitness routine. That&#8217;s because with a strong core you can do more activities and exercises with better form, thereby maximizing the effects of your efforts.\u00a0<\/span><span style=\"font-weight: 400;\">Even the average joe who hasn&#8217;t set foot in a gym can benefit from a strong core due to its role in stabilizing the spine and toning the midsection (aka getting rid of that dreaded &#8216;pooch&#8217;).That&#8217;s why it&#8217;s a good idea to incorporate core exercises like the plank into your routine.\u00a0<\/span><span style=\"font-weight: 400;\">The plank is a simple, effective, yet often challenging exercise for improving core strength and stability. It works the entire abdominal area\u2014as well as other muscles in your back, glutes, and legs\u2014 to create a toned, strong core. <\/span><span style=\"font-weight: 400;\">The great thing about the plank is that it can be adapted to fit any fitness level. Here are thirteen different plank progressions for you to try, from beginner level to more advanced variations:<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Progression\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"1_Wall_Plank\"><\/span><strong>1. Wall Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Never done it before? Start with the wall plank. Think of it as a way to check your form, understand which muscles you should be engaging, and get comfortable with the plank position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a wall plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a wall and place your palms against it at shoulder level, about two to three feet away.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently push your lower body away from the wall, engaging your core and glutes to keep you in position. Make sure to keep your head, neck, and spine in alignment\u2014no slouching!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for as long as you can. When you&#8217;re able to hold it for one minute with correct form, move on to the next progression.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Half-Kneeling_Elbow_Plank\"><\/span><strong>2. Half-Kneeling Elbow Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This variation takes the pressure off your lower back, making it easier to focus on engaging your core muscles. It&#8217;s beginner friendly, so if you\u2019re just starting out with <a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\">planks<\/a>, give this one a go:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a half-kneeling position with your hands on the ground and your elbows directly below your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, glutes, and quads to keep your upper body in one long line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds to a minute.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/how-long-is-a-good-plank\/\">How Long Is A Good Plank? Here Is What Experts Recommend<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Basic_Plank\"><\/span><strong>3. Basic Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Also referred to as the traditional plank, this is the standard plank that most people are familiar with. It&#8217;s a great starting point for beginners and people with moderate core strength, even though it looks deceptively simple.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting into a push-up position with your arms straight, and hands directly below your shoulders. Your knees should be off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes to keep your body in one long line from head to toe.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abdominal muscles to draw your belly button in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds, then rest and repeat.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_One_Leg_Plank\"><\/span><strong>4. One Leg Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This variation adds an extra challenge for those looking to take their <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">core strength<\/a> up a notch. It forces you to engage your core even more than in the basic plank, and it also works your glutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the basic plank position (elbows shoulder-width apart, palms flat on the floor, and body in one long line).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right foot off the ground and slowly extend it straight back. Make sure to maintain a flat, neutral spine throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds then repeat on the other side with no rest in between. Rest after completing both sides and repeat.\u00a0<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Progression\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38833\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"Plank progression\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"5_One_Arm_One_Leg_Plank\"><\/span><strong>5. One Arm, One Leg Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This variation is not for the faint of heart! It takes a lot of core strength and stability to remain in this position. It also adds an element of balance to the mix, making it a great full-body workout.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the basic plank position with your body in one long line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right arm and left leg off the ground simultaneously, making sure to keep your hips level and your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds then switch sides, holding each side for 30 seconds with no rest in between.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest after completing both sides and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"6_Knee-To-Elbow_Plank\"><\/span><strong>6. Knee-To-Elbow Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This plank variation adds a <a href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\">dynamic element<\/a> to the traditional plank, increasing the challenge and engaging your core even further. It has the added benefit of helping to increase your range of motion as well.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the basic plank position and slowly bring your right knee towards your right elbow, while keeping your hips level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the plank position and repeat on alternating sides for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest after completing both sides and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"7_Superman_Plank\"><\/span><strong>7. Superman Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aptly named, this plank variation engages your entire back, giving you that \u201csuperhuman\u201d feeling. It&#8217;s a great exercise for strengthening and stabilizing your lower back muscles and strengthening your core.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands directly below your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes to keep <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">your body<\/a> in one long line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands out to the front as far as you can go, keeping your legs and hips in the same position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your palms into the ground, and hold the position for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest then repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Progression\" rel=\"noopener\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_One_Leg_Superman_Plank\"><\/span><strong>8. One Leg Superman Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is an advanced variation of the Superman plank. It adds an extra challenge to the exercise, requiring more balance and stability than the traditional Superman plank.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the Superman Plank position, but with one leg slightly raised off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes to remain in the plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your palms into the ground and hold the position for 30 seconds.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest after completing both sides and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Progression\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38838\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png\" alt=\"Plank progression\" width=\"1020\" height=\"573\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 1020w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 768w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"9_One_Arm_One_Leg_Plank_With_Reach\"><\/span><strong>9. One Arm One Leg Plank With Reach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This plank variation requires a lot of core strength and stability, but the added reach adds an extra challenge. It also works your shoulders and arms, making it a great <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">full-body exercise<\/a>.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the superman plank position with your right arm extended out in front and your left leg raised off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to keep your body in one long line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your right arm as far as you can without losing your balance or destabilizing your core.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds then switch sides and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest after completing both sides and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"10_Side_Plank\"><\/span><strong>10. Side Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your obliques will thank you for this one! Side <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">planks<\/a> are great for engaging your entire core, and also give you a nice stretch in the process. They specifically target your obliques, which are important for maintaining good posture and balance.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your right side with your elbow directly beneath your shoulder. Your legs should be stacked on top of each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to raise your hips off the ground, and keep your body in one long line. Avoid letting your hips drop.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds or as long as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you find this variation too hard, attempt it in a kneeling position first to build up your strength (instead of having your legs straight and stacked).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest after completing both sides and <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">repeat<\/a>.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"12_Decline_Plank\"><\/span><strong>12. Decline Plank\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need a step or bench for this one. This variation takes the classic plank to a whole new level by increasing the angle and making it even more challenging.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a basic plank position, with your feet on a step or bench and your hands directly below your shoulders. Ensure that your body forms one long line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to hold the position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds or as long as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest then repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"13_Quadruped_Plank\"><\/span><strong>13. Quadruped Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This variation of the <a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\">plank exercise<\/a> focuses on your shoulder and core stability, working both at the same time. It is great for increasing strength and stability in your shoulder area, which is important for good posture and injury prevention.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a tabletop position with both hands and both knees on the ground. Your spine should be in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your body in one long line as you walk your hands forward and extend your legs behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds or as long as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return back to the tabletop position and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest after completing the exercise and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/plank-challenge-30-day\/\">Plank Challenge: 30-Day Of Trainings For Better Physique<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Progression\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38835\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-1024x576.png\" alt=\"Plank progression\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_Doing_A_Plank_Every_Day_Make_A_Difference\"><\/span><strong>Will Doing A Plank Every Day Make A Difference?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes! Doing a plank every day can make a big difference in your core and overall strength (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As you continually challenge your body, you will see and feel the results. However, you must be cautious not to overdo it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s because repeatedly stressing the same muscles without adequate recovery can cause injury. Your back, shoulders and neck may start to feel strained if you don&#8217;t give your body a break. To prevent injury, be sure to rest for at least two days a week.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_I_Plank_To_Get_Results\"><\/span><strong>How Long Should I Plank To Get Results?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The length of time you should plank depends on your current fitness level and goals. If you are just starting out, start with short planks that are at least 30 seconds long. Your first priority should be perfecting your form and ensuring you&#8217;re engaging the right muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get stronger, gradually increase the length of your plank to a minute or more. Keep in mind that it&#8217;s better to hold a shorter plank with correct form than it is to hold a longer one without proper technique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the goal should be to progress and challenge yourself. But be sure to listen to your body and take breaks when needed.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Planks_Get_Easier_Over_Time\"><\/span><strong>Do Planks Get Easier Over Time?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, planks can definitely get easier over time. As your core strength increases and you strengthen the muscles involved in a plank, you&#8217;ll be able to hold the position for longer periods of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you become more proficient at planks, it&#8217;s important to add variations and increase the duration of each plank to keep challenging yourself. You can improve your ability to hold a plank longer and do more challenging variations if you incorporate other forms of exercise into your routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Abdominal and core exercises such as crunches, bridge poses, mountain climbers and leg lifts are great complementary exercises to add to your plank routine. Incorporating strength training and HIIT (high-intensity interval training) into your workouts can also help you build more endurance in planks (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Increase_The_Intensity_Of_A_Plank\"><\/span><strong>How Do You Increase The Intensity Of A Plank?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A solid plank progression plan is the best way to increase the intensity of your plank exercises. Follow these tips to increase the intensity of your planks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add time:<\/b><span style=\"font-weight: 400;\"> Gradually increase the amount of time you can hold a plank for.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add variations: <\/b><span style=\"font-weight: 400;\">Try different plank variations to add more challenge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase difficulty:<\/b><span style=\"font-weight: 400;\">Increase the difficulty of your planks by adding dynamic or balance elements.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add weights:<\/b><span style=\"font-weight: 400;\">Incorporate weights into your planks to challenge your muscles even more.\u00a0<\/span><\/li>\n<\/ul>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Progression\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planks are an effective exercise for strengthening your core and improving shoulder stability. When done correctly, they can help you build strength, improve balance, and prevent injury. Start out by perfecting your form and gradually add time, intensity, and variations to challenge yourself as you get stronger.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A strong core is the base of every gym goer&#8217;s fitness routine. That&#8217;s because with a strong core you can do more activities and exercises with better form, thereby maximizing the effects of your efforts.\u00a0Even the average joe who hasn&#8217;t set foot in a gym can benefit from a strong core due to its role [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":49222,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[122],"class_list":["post-49219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PLANK PROGRESSION \u27a4 can be used to increase the intensity of your plank exercises. Learn how to add time, variations and difficulty to your planks for better results.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/plank-progression\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level\" \/>\n<meta property=\"og:description\" content=\"\u2605 PLANK PROGRESSION \u27a4 can be used to increase the intensity of your plank exercises. Learn how to add time, variations and difficulty to your planks for better results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/plank-progression\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632\"},\"headline\":\"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/\"},\"wordCount\":1984,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A strong core is the base of every gym goer's fitness routine. That's because with a strong core you can do more activities and exercises with better form, thereby maximizing the effects of your efforts.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Even the average joe who hasn't set foot in a gym can benefit from a strong core due to its role in stabilizing the spine and toning the midsection (aka getting rid of that dreaded 'pooch').That's why it's a good idea to incorporate core exercises like the plank into your routine.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">The plank is a simple, effective, yet often challenging exercise for improving core strength and stability. It works the entire abdominal area\u2014as well as other muscles in your back, glutes, and legs\u2014 to create a toned, strong core. <\/span><span style=\\\"font-weight: 400;\\\">The great thing about the plank is that it can be adapted to fit any fitness level. Here are thirteen different plank progressions for you to try, from beginner level to more advanced variations:<\/span>\\r\\n\\r\\n\\r\\n<h2><strong>1. Wall Plank\u00a0<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Never done it before? Start with the wall plank. Think of it as a way to check your form, understand which muscles you should be engaging, and get comfortable with the plank position.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do a wall plank:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Stand facing a wall and place your palms against it at shoulder level, about two to three feet away.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Gently push your lower body away from the wall, engaging your core and glutes to keep you in position. Make sure to keep your head, neck, and spine in alignment\u2014no slouching!\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hold the position for as long as you  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/\",\"url\":\"https:\/\/betterme.world\/articles\/plank-progression\/\",\"name\":\"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 PLANK PROGRESSION \u27a4 can be used to increase the intensity of your plank exercises. Learn how to add time, variations and difficulty to your planks for better results.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/plank-progression\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-progression\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Core Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/core-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level - BetterMe","description":"\u2605 PLANK PROGRESSION \u27a4 can be used to increase the intensity of your plank exercises. Learn how to add time, variations and difficulty to your planks for better results.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/plank-progression\/","og_locale":"en_US","og_type":"article","og_title":"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level","og_description":"\u2605 PLANK PROGRESSION \u27a4 can be used to increase the intensity of your plank exercises. Learn how to add time, variations and difficulty to your planks for better results.","og_url":"https:\/\/betterme.world\/articles\/plank-progression\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/plank-progression\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/plank-progression\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632"},"headline":"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/plank-progression\/"},"wordCount":1984,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg","articleSection":["Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A strong core is the base of every gym goer's fitness routine. That's because with a strong core you can do more activities and exercises with better form, thereby maximizing the effects of your efforts.\u00a0<\/span><span style=\"font-weight: 400;\">Even the average joe who hasn't set foot in a gym can benefit from a strong core due to its role in stabilizing the spine and toning the midsection (aka getting rid of that dreaded 'pooch').That's why it's a good idea to incorporate core exercises like the plank into your routine.\u00a0<\/span><span style=\"font-weight: 400;\">The plank is a simple, effective, yet often challenging exercise for improving core strength and stability. It works the entire abdominal area\u2014as well as other muscles in your back, glutes, and legs\u2014 to create a toned, strong core. <\/span><span style=\"font-weight: 400;\">The great thing about the plank is that it can be adapted to fit any fitness level. Here are thirteen different plank progressions for you to try, from beginner level to more advanced variations:<\/span>\r\n\r\n\r\n<h2><strong>1. Wall Plank\u00a0<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Never done it before? Start with the wall plank. Think of it as a way to check your form, understand which muscles you should be engaging, and get comfortable with the plank position.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do a wall plank:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a wall and place your palms against it at shoulder level, about two to three feet away.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently push your lower body away from the wall, engaging your core and glutes to keep you in position. Make sure to keep your head, neck, and spine in alignment\u2014no slouching!\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for as long as you  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/plank-progression\/","url":"https:\/\/betterme.world\/articles\/plank-progression\/","name":"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 PLANK PROGRESSION \u27a4 can be used to increase the intensity of your plank exercises. Learn how to add time, variations and difficulty to your planks for better results.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/plank-progression\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/plank-progression\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/plank-progression\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2134006911-scaled.jpg","width":2560,"height":1707,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/plank-progression\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Core Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/core-workouts\/"},{"@type":"ListItem","position":5,"name":"Plank Progressions: 13 Variations Of This Core Strengthening Exercise For Every Fitness Level"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/49219","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=49219"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/49219\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/49222"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=49219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=49219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=49219"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=49219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}