Plank Progression: Prone Plank 201

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?

You've mastered the "Prone Plank 101" exercise. You get a greater challenge by doing the "Prone Plank 201" exercise, because you have to support yourself on just your elbows and feet.

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 and feet. Keep your trunk in a straight line. After holding this position, return to the starting position. You can advance the exercise by lifting one foot off the floor momentarily.

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?

Keep your body in a straight line, and move as a unit. This will help you maintain the neutral spine position. And remember to keep your abdominal muscles engaged at all times during this exercise to that your back doesn’t sag. Attempt to keep your pelvis level as you 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 too hard, go back and work on the “Prone Plank 101” exercise.