Plank Progression: Prone Plank 101

Going through the plank progression activates your entire core muscles, along with your hip and buttock muscles. It’s a good way to build strength in your entire trunk.

How can I benefit by learning this exercise?

The "Prone Plank 101" adds a whole new dimension for working your entire core is you have to hold your abdominals in order to keep your back from sagging during exercise.

How do I perform this exercise?

Lie on your stomach with your upper body propped up on your elbows. Activate your core muscles. Next, lift your abdomen off the ground so that you are supported only by your elbows, knees, and feet. Keep your trunk in a straight line. After holding this position, return to the starting position.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 20 - 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Remember to keep your abdominal muscles engaged at all times during this exercise.

What should I watch out for while doing this exercise?

While holding the plank position, keep your hips and abdomen from sagging toward the mat. Rather, keep your trunk straight as you hold during the exercise. If you find this exercise is too easy, proceed on and do the “Prone Plank 201” exercise.