In the past, we shown you how to perfect your form in a plank using a NeeBooFit Resistance Loop Band to better stabilize your shoulder girdle. Now it’s time to try some progressions in all three types of planks: prone (facing floor), side plank, and reverse planks (face up). You won’t need a NeeBooFit Band around your arms for these exercises; however, imagine it’s there as you go through these challenging plank variations. There are a couple of exercises here that use the loop band around your ankles. Each photo shows a different variation on the standard plank positions.
Prone forearm plank progressions
Starting with your best forearm plank with your core engaged and armpits pulling towards your hips:
Leg lift (hip ext) option to use loop band
Alternating jacks w/loop band
Arm reach: side, forward, and to opposite thigh
Mountain climbers (elevated onto step) pull knee just under hip
Hip rotations
Tip: If you need to make these easier, place your feet further apart, unless you’re using the loop band.
Side plank progressions
From your best side plank with your elbow set directly under your shoulder, bottom arm rotated out slightly, head aligned with spine
Crunch: top hand behind head, modify by staggering legs or placing bottom knee down
Hip lifts, top arm high
Reach through
Hip abduction (leg lift)
Reverse plank progressions
From your best reverse plank with your fingers pointing out, shoulders rolled back, abdominals held in, and hips lifted
Toe taps to wall
Hip rotations
Knee to chest
Arm reaches from elevated plank (on step)
