Basic plank progression positions
If you are one of the many who are unable to do a correct plank perhaps it is time to learn how by going through a series of basic planks designed to build up the muscle memory patterns necessary to do the plank.
Standing wall plank
Stand several feet away from a wall. Make sure your posture is correct by establishing and then keeping a straight body line from head to toe. Spread your arms and hands out a little wider than shoulder width and about even with your head height.
Abdominal wall brace.
Now lean in and touch the wall. Hold this position for 10 seconds then stand tall again for 10 seconds. Repeat this sequence at least six times.
Countertop planks
Stand several feet away from a countertop. Make sure your posture is correct by establishing and then keeping a straight body line from head to toe. Spread your arms and hands out a little wider than shoulder width.
Abdominal wall brace.
Now lean in and touch the countertop. Hold this position for 10 seconds then rest for 10 seconds. Repeat this sequence at least six times.
Chair planks
Stand several feet away from a securely positioned chair or couch, one that does not move when you begin leaning on it. Make sure your posture is correct by establishing-and then keeping a straight body line from head to toe. Spread your arms and hands out a little wider than shoulder width.
Abdominal wall brace.
Now lean in and touch the chair. Hold this position for 10 seconds then rest for 10 seconds. Repeat this sequence at least six times.
Bent knee planks
Begin on your hands and knees.
Abdominal wall brace.
From this position, straighten out from your knees until your upper body is at a forty-five degree angle to the floor. This is essentially the starting point of a modified pushup.
Now drop down onto your elbows into the bent knee plank. Hold this position for 10 seconds then rest for 10 seconds. Repeat this sequence at least six times.
If you can do these exercises, then you should be ready to do a regular plank.
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