These moves are great for the abs and glutes! If your Plank practice is getting a little boring, try these simple progressions.
Use these progressions to make your Plank a little more challenging, or just for variety. Add them into your yoga practice or have a quick workout of just these moves if you’re short on time. Try this mini-workout: do 10 of all three options, for 1-3 sets. Remember the value of just being active every day in some form even if you don’t have time for a full workout. Some days are just like that, so don’t feel bad about it.
Remember the value of just being active every day in some form even if you don’t have time for a full workout. Some days are just like that, so don’t feel bad about it.
A word on staying safe… keep your shoulders stabilized the entire time, your spine in a long straight line, and activate hands with fingers spread wide to protect your wrists. Do your wrists get achy in plank? That’s probably why! Distribute your weight evenly on your hands in order to avoid placing all of your weight on the wrists.
Not entirely sure how to do plank pose? Catch up with my post How To: Plank Pose for a breakdown of it.
Here we go…
Option #1: Leg lift
Lift one leg off the ground… start by lifting a few inches, working your way up to hip height. Squeeze the abs and glutes to make this happen, while keeping the spine aligned in plank. Try not to shift your weight to the weight bearing side. Start by breathing with it (inhale → lift / exhale → lower with control) and alternate sides. When you’ve done both sides, this counts as 1 repetition. Move with control, not momentum… be nice to your joints. Work your way up to 12 or 15 reps. When you’ve mastered this, add length to your lift time.
Option #2: Knee lift
Stabilize one foot while lifting the other knee and squeezing it up and towards the elbow. Hug it in tight by engaging the abs even more, and then lightly return the foot back to Plank. Do this while keeping your neutral spinal alignment in Plank. Again, move with focus and control. When you’ve done both sides, this counts as 1 repetition. Work your way up to 12 or 15 reps. When you’ve mastered this, add length to your knee lift time.
Option #3: Combine them!
Inhale → Lift one leg / Exhale → squeeze the knee underneath the body. Step back to Plank. Switch sides. When you've done both sides, it counts as 1 repetition. Work your way up to doing 10 or 12 on each side before switching sides.
Planks are challenging, but you are strong. Listen to your body, and just keep practicing.
Love & Light.
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Hi, I'm Blake. I love adventure, cooking, costume parties, wine, yoga, and reading...in that order. Follow my blog for yoga stuff, fitness tips, & healthy recipes...
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