Plank Progression Mastery: 4 Killer Exercises For Shredded Core
If you are just starting out on your fitness journey and want to build basic strength of your core this might be just what you were looking for. This basic short and effective plank progression will help you build the strength necessary to continue with your pushing exercises.
You won’t need any equipment, so can do it just about anywhere and at any time you like. So, you will have no excuse for not working out. This makes it perfect for your home workouts, or when you travel.
When you acquire this first level of strength you may continue your pursuit and tackle harder pushing skills.
Level Of Difficulty
Plank progression is suitable for people who are just starting out, or recovering from injury. Here’s exactly who may benefit from this progression:
- Complete beginner*
- People recovering from injury*
*Even though plank progression is suitable for people that are just starting out or recovering from injury it doesn’t mean jump right into it straight away. Before starting any fitness program consult your doctor first.
Plank Progression: Muscles Worked
Plank progression will primarily help you build your core muscles. This basic strength will be well used in any other pushing skill you are pursuing like push ups and handstands.
Plank progression muscles worked:
Primary
- Abs
- Obliques
Secondary
- Lower back
- Gluteus
- Chest
- Triceps
- Delts
Plank Progression: Equipment
This progression is very versatile. You can do it just about anywhere because you don’t need any equipment at all.
For your convenience, you can choose to use an exercise mat or some other soft surface. This is not necessary, but you may feel more comfortable doing those exercises with something soft beneath you.
Equipment:
- Exercise mat (optional)
Plank Progression: Exercises
There are only 4 easy exercises getting you from a complete beginner to a full plank master.
When you master this progression you can move on to harder pushing moves in a push up progression.
Plank On Knees And Elbows
Plank on knees and elbows is the easiest skill in plank progression.
This exercise should be easy enough to perform at just about any level of strength.
Equipment:
- Exercise mat (optional)
How to perform plank on knees and elbows
Positioning:
Position your body so that you are standing on your knees and your elbows (on all four). Keep your body from your butt to your head in a straight line.
Performing:
Hold this position as long as you can. The mastery level for this exercise is 3 sets 60 seconds hold in each set.
If you are able to hold for 30 seconds in three sets you can progress to the next exercise in a progression.
Prerequisite for next exercise:
- 3x30s plank on knees and elbows
Knee Plank
Knee plank is a little bit harder variant of a plank on knees and elbows. The only difference is that you will be on all four with your arms straight this time.
Equipment:
- Exercise mat (optional)
How to do a knee plank
Positioning:
Position yourself so that you are standing on your knees and hands. You will be on all four with your arms straight. Your body should be in a straight line from your butt to your head.
Performing:
Hold as long as you can. You will reach mastery when you are able to hold 3 sets for 60 seconds.
Once you can hold for 30 seconds in three sets you can try the next exercise.
Prerequisite for next exercise:
- 3x30s knee planks
Elbow Plank
Now it’s time to do planks with straight legs. This will add another level of difficulty.
Equipment:
- Exercise mat (optional)
How to perform elbow plank
Positioning:
Stand on your toes and your elbows. Make sure to be in a straight line from your feet to your head.
Performing:
You should hold this position without moving. Do 3 sets with 45 seconds hold per set for mastery.
When you can do this for 20 seconds in three sets you are ready to move on to the next exercise.
Prerequisite for next exercise:
- 3x20s elbow plank
Plank
There is just a small difference between an elbow plank and a regular plank. When performing a regular plank your arms will be straight. Everything else will remain the same.
Equipment:
- Exercise mat (optional)
How to do the plank
Positioning:
Position yourself so that you are standing on your toes and your hands. Your arms should be straight. Keep your body straight from your feet to your head.
Performing:
Keep your body rigid and hold this position. You will reach mastery once you are able to do 3 sets of 45 seconds hold in a set.
Plank is the hardest exercise and concludes this beginner friendly plank progression.
Conclusion
Plank progression is one of the easiest calisthenics progressions. You can do it without any equipment. This makes it excellent to do it just about anywhere and at any time.
Once you master this progression, you can continue your fitness journey to more challenging calisthenics skills. Plank will give you the necessary basic strength so you can safely move on to harder moves like push ups.
The logical next step in your fitness journey will be the easiest skill in a push up progression.
