Tired of boring old planks?

In this article, we will explore various plank progression and regression, the benefits and drawbacks of each, and common mistakes to avoid. The plank exercise has become a popular core exercise among fitness enthusiasts and trainers alike. It is a simple, yet highly effective exercise that targets multiple muscle groups, including the abdominals, back, and shoulders. While the basic plank exercise may seem easy at first, there are several variations and progressions that can make it more challenging and effective.

On the other hand, some individuals may need to modify the plank exercise due to injury or weakness. This is where plank regression comes into play.

Contents

• Regression of Plank
• 4 Best Plank Variations
  • Plank Variation Workout
  • 1- Side Plank
  • 2- Plank Reach
  • 3- Arm Plank
  • 4- Add weights!
• Planking Challenge
  • Plank  Progression Plan
  • Plank Training Program
• Progression vs Regression
  • Pros
  • Cons
• Common Mistakes
• Conclusion

Regression of Plank

To perform the regression of plank, start in the push-up position on your knees and forearms. Keep your core engaged and hold the position for several seconds before resting. You can do consecutive bouts of shorter time (like 10-15 seconds) to accumulate “a set” then rest longer between sets.

4 Best Plank Variations

Plank Variation Workout

There are several plank variations that can be combined to create a challenging and effective workout. Some examples include:

1- Side Plank

The side plank is a variation of the traditional plank exercise that targets the oblique’s, or side abdominals. However, some individuals may find it difficult to hold the side plank due to weakness or instability. This is where the side plank regression comes in.

To perform the side plank regression, start in the modified plank position on your knees and forearms. Then, while keeping your core engaged, lift one arm straight up and rotate your body towards that arm. Hold this position for several seconds before switching sides.

2- Plank Reach

Start in the traditional plank position on your hands and toes. Then lift a single arm, a single leg or opposite arm and leg – holding for 1-2 seconds without losing your plank position. Repeat for several reps.

3- Arm Plank

Start in the traditional plank position on your elbows and toes. Then, lift one arm straight up overhead, hold for several seconds, and switch arms. Repeat for several reps.

4- Add weights!

Several variations like a plank row, plank fly or plank rotation use weights to add variety and difficulty to the exercise!

Give some of other variations a shot!

The goal is always the same regardless of the variation: KEEP THE SPINE &/OR PELVIS STABLE.

🔹Plank Reach: Reach the arm out in front of you without moving the body.

🔹Plank Leg Lift: Lift a leg up an inch off the floor and don’t let the hip drop

🔹Plank Row: Horizontal Db Row without allowing the hips to shift

🔹Plank Pullthrough: Drag the weight through without allowing hips to move or weight to shift

🔹Plank Birddog: Lift opposite arm & leg at the same time

Most of these can be done on your knees or toes with bands or cables.

Save these for your next workout and Let me know which is your fav!

Planking Challenge

If you are looking to challenge yourself and take your plank exercise to the next level, the planking challenge is for you. This exercise involves holding the plank position for a set amount of time, usually starting at 30 seconds and working up to several minutes.

To perform the planking challenge, start in the traditional plank position on your hands and toes. Hold this position for as long as possible, taking breaks as needed.

Plank  Progression Plan

A plank progression plan is a structured workout program designed to help individuals gradually improve their strength and endurance in the plank exercise.

Starting with whatever variation is accessible to you:

1. ELEVATED PLANK (COUNTER TOP / WALL / CHAIR)
2. HANDS & KNEES PLANK
3. ELBOWS & KNEES PLANK
4. HANDS & TOES PLANK (HIGH PLANK)
5. ELBOWS & TOES PLANK (LOW PLANK)
6. HIGH / LOW PLANK ARM & OR LEG REACH

Plank Training Program

A plank training program is a comprehensive workout program designed to improve an individual’s strength and endurance in the plank exercise. This type of program typically includes a variety of plank exercises, variations, and modifications, along with other exercises to complement the plank and target different muscle groups.

Starting with whatever variation is accessible to you:

WEEK 1: Hold 30 sec 2-3x per day (or accumulate)

WEEK 2: Hold 45 sec 2-3x per day (or accumulate)

WEEK 3: Hold 60 sec 2-3x per day (or accumulate)

WEEK 4: Increase difficulty with variation & work your way back through time progression from week 1!

Progression vs Regression

While plank progression and regression can both be effective ways to modify the plank exercise, it is important to understand the difference between the two. Progression are intended to make the exercise more challenging and require more strength and stability. Regression, on the other hand, are intended to make the exercise easier and more accessible for individuals who may have limited mobility or strength.

It’s critical to select the version that best suits your fitness level and objectives. If you are just starting out, it may be best to start with a regression and gradually work up to a progression as you build strength and stability.

Common Mistakes

When doing the plank exercise, people frequently make a number of blunders. They consist of:

• Arching the back: Make sure to keep your back straight and avoid arching it towards the ground. This can put strain on the lower back and lead to injury.
• Flaring the elbows: Keep your elbows in line with your shoulders and avoid allowing them to flare out to the sides. This will help engage the triceps and prevent shoulder pain.
• Holding the breath: Remember to breathe throughout the exercise. Holding your breath can limit oxygen flow and cause you to tire more quickly.
• Letting the hips sag: Keep your hips level with the rest of your body and avoid letting them sag towards the ground. By doing so, you’ll be able to strengthen your core muscles and avoid lower back tension.

Conclusion

Plank exercises are an excellent way to strengthen your core and improve your overall fitness level. However, not everyone can perform a full plank, and that’s where plank regression comes in. These variations are designed to help beginners get started with the plank exercise and progress to more advanced levels gradually.

Remember to start with a simple exercise and gradually progress to more advanced levels. Also, be sure to avoid common mistakes, such as arching your back, holding your breath, and sinking your shoulders. With proper technique and consistency, you’ll be able to perform a full plank in no time!