Advanced Plank Variations

After you have successfully done the beginner and moderate variations of the plank, try the more difficult versions. Below are eight different versions of the plank that I would consider more difficult than the last.

Correct plank form:

  • Wrists directly underneath your shoulders
  • Squeeze your glutes
  • Tighten your abdominals
  • Keep a neutral neck and spine
  • Create a straight line from head to toe
  • Do not bend at the waist causing a sag toward the ground or a lift toward the ceiling
Exercise Difficulty Example
One arm plank Difficult     One-arm-plank_1
One leg plank Difficult  One-leg-plank_2
In and out plank: progression-wide leg Difficult  In-and-out-plank_3
Ski Plank Difficult  Ski-Plank_4
Low oblique plank Difficult  Low-oblique-plank_5
Plank twist Difficult  Plank-twist_6
Swiss ball plank: progression-feet up Moderate-Difficult  Swiss-ball-plank_7
Swiss ball plank pike Difficult  Swiss-ball-plank-pike_8

If you need help or have any questions about these or any other variations of the plank please contact Amber Gruger or any of the other fitness trainers.

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