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Even if you\u2019re the most disciplined lifter around, it can be tough to make the humble plank exercise fun. Many would even argue that nothing makes time go by more slowly than holding a plank. There\u2019s also a common misconception that the indicator of a solid plank is simply being able to perform them for a much longer period of time \u2013 and that notion couldn\u2019t be more wrong, particularly if you don\u2019t use proper form.\u00a0<\/span><\/p>\n The static plank and other isometric exercises are anaerobic, meaning \u201cwithout oxygen.\u201d (And no, that doesn\u2019t mean without breathing, although breathing is<\/em> something people sometimes forget to do when holding an exercise!) Other anaerobic exercises like weight training, sprints or plyometrics tend to be done in short bursts because the body uses glycogen stores as its main energy source during these moves. That\u2019s why you\u2019ll find your muscles will start to fatigue and technique will break down no matter who you are \u2014 even if you already have great muscular endurance.\u00a0<\/span><\/p>\n For that reason, a 10-minute plank hold would serve little purpose in properly training the body during typical workouts. It makes more sense to keep planks shorter in duration and add variety depending on your skill level. That\u2019s why the following plank progressions can be worth their weight in gold as you bring your plank game to the next level. Plus, they do a great job at killing the monotony of classic planks.\u00a0<\/span><\/p>\n The plank is an exercise that places all hands \u2014 or should we say muscles \u2014 on deck. Your hands or forearms are positioned on the floor, with the only other points of contact being the toes. The body should form a generally straight line from shoulder to heel, with little to no arch in the lower back for a neutral spine. Squeezing your glutes as hard as possible and keeping your abdominals engaged will help you achieve this.\u00a0<\/span><\/p>\n A good plank should be hard to hold \u2014 30 seconds, in truth, should be plenty to make your muscles tremble if you haven\u2019t been regularly training for it. If that sounds laughable to you, then you\u2019re probably ready to move on to something bigger and better, like the following variations.\u00a0<\/span><\/p>\n The only thing that makes the iron cross plank different from a standard plank is the fact that your hands are now facing outward and the distance between them is twice as wide as a typical push-up or plank. That wider base of support seems innocent, but it\u2019s a game-changer when it comes to difficulty level of the plank, and immediately incorporates the chest, shoulders and arms into the picture (along with even more demand on the core to keep proper positioning).\u00a0<\/span><\/p>\n Not to mention, it takes you one step closer to the coveted planche \u2013 one of the most rockstar movements in all of calisthenics.\u00a0<\/span><\/p>\n Making a simple change to the levers of the plank is a great way to train a key component of abdominal strength: anti-extension. The truth is, your core isn\u2019t only responsible for creating<\/i> motion, it\u2019s also responsible for resisting<\/i> unwanted forces, too. That\u2019s the main reason planks are a recommended movement in to begin with and the reason why this variation takes things to the next level.\u00a0<\/span><\/p>\n Set your feet up in a TRX or suspension system, keeping your body straight from shoulders to ankles and allowing your legs to hang while your arms push your body away. Even a six-inch range of motion is a massive ask for your abs to keep this position and prevent your spine from overarching or extending. The second you let that tension go, you\u2019ll feel your back get too involved \u2013 and that\u2019s your sign to tighten things back up and reduce the range of motion to one you can control. Focus on sets of 10 slow reps.\u00a0<\/span><\/p>\n For this variation, you\u2019ll get set up in a typical plank on your forearms, except with your feet pressed into a wall. Then, slowly perform a mountain climber movement one foot at a time while maintaining the tension with your other foot. (Check out a demonstration here.)<\/p>\n The simple addition of pressure with your feet pushing into a wall instead of the flat ground drastically changes the plank and gets more muscles involved. Not only is it harder on the abs since the feet are now elevated and in motion, but it requires isometric tension from the shoulders, chest, and traps to maintain pressure so your feet don\u2019t slide down off the wall.\u00a0<\/span><\/p>\n Of course, this movement is meant to be performed slowly and under control so the core remains engaged, the spine remains as neutral as possible, and the foot placement maintains precision. It\u2019s easy to let the feet creep upward on the wall to make the lift easier. Don\u2019t let that happen. Start with sets of 8 strides per leg.<\/p>\n This is probably the most accessible progression to the plank on this entire list: Simply remove one base of support from your standard plank and be sure to remain strict with the form. That means no twisting or leaning to the supported side, keeping the hips square. It\u2019s surprising and amazing just how much of a challenge this can be when done with purpose.\u00a0<\/span><\/p>\n If that\u2019s a piece of cake for 30 seconds per arm, up the ante by using a BOSU ball for a little extra stability work.\u00a0 <\/span><\/p>\n Flipping things over into a Chinese plank, in which you place your shoulders and feet on raised surfaces (demonstrated here), forces the entire posterior chain to hold the body up without any sagging at the hips. It\u2019s very easy to lose form on this humbling exercise, so pay close attention while you execute it.\u00a0<\/span>Adding a pullover pattern to this exercise adds anti-extension into the mix.<\/p>\n As your arms move further over your head, the tendency will be to extend your spine, and it asks a whole lot of the abdominals to brace and keep the spine neutral and the stomach from flaring. Focusing on the reps performed if you add a pullover helps distract from the focus on time here, so doing sets of 10-12 reps is a good place to start.\u00a0<\/span><\/p>\nThe Basics: How to Plank Properly<\/b><\/h2>\n
6 Ways to Pump Up Your Planks<\/b><\/h2>\n
1.\u00a0<\/span>Iron Cross Plank\u00a0<\/b><\/h3>\n
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2. Body Saw Plank<\/b><\/h3>\n
3. Wall Mountain Climber Plank\u00a0<\/b><\/h3>\n
4. Single-Arm Plank<\/b><\/h3>\n
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5. Chinese Plank with Pullover<\/b><\/h3>\n
6. Plate Transfer Plank\u00a0<\/b><\/h3>\n