AgeProof Your Body – Exercise Library
Plank
Exercise Library > Plank
How To Do a Plank
Planks are a fundamental exercise to build core strength.
A strong core is helpful to perform daily activities such as lifting, squatting, and jogging. Planks provide a functional and scalable challenge for individuals hoping to practice core awareness and stability across the lifespan.
Here are three options to get you started with Planks.
Level 1:
Wall Plank
Level 2:
Kneeling Plank
Level 3:
Full Plank
Level 1
Wall Plank
Stand with your hands, fists, or elbows against a wall. Take a step backward to incline your trunk toward the wall. Keep your abdominal muscles tight to maintain your body in a straight line.
Level 2
Kneeling Plank
Kneel on the floor with either your hands, fists, or elbows on the ground. Keep your abdominal muscles tight to maintain your head, hips, and knees in a straight line.
Level 3
Full Plank
Face the ground in a high plank position on either your hands, fists, or elbows. Keep your core engaged to maintain your body in a straight line.
🟢 What You Should Feel:
Muscles working in your core, thighs, and glutes.
🔴 What You Shouldn’t Feel:
Pain or pinching in the low back, wrists, or shoulders.
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete a 1 minute plank without fatigue.
More Variations & Progressions
Lift an arm or a leg to further challenge your stability. Keep the body level as if you were balancing a cup of water on your low back.
Use a stable chair or countertop as an alternative between the wall and kneeling variations.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Want to learn more?
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