Planking is a great exercise for strengthening the core, improving posture, and reducing the risk of injury. As with any exercise, it's important to progress your planking over time to continue seeing results and avoid plateaus.
Start with the basic plank
Before you can progress your planking, you need to master the basic plank. Start with a forearm plank, and focus on keeping your body in a straight line from head to heels. Hold the plank for as long as you can with good form, and then rest for 30-60 seconds before repeating.
Increase the duration
Once you can hold a basic plank for 60 seconds or more with good form, it's time to increase the duration. Try adding 10-15 seconds to your plank time each week, or break your plank into multiple sets with short rest periods in between.
Add variations
There are many variations of the plank that can help you progress your exercise. For example, you can try lifting one leg or arm off the ground, or perform side planks to target the oblique muscles. Adding a stability ball or BOSU ball to your planking routine can also increase the difficulty.
Incorporate movement
To further challenge your core and improve stability, try adding movement to your planking routine. For example, you can perform plank jacks, where you jump your feet in and out while holding a plank, or mountain climbers, where you bring your knees in toward your chest.
Use weights
Adding weights to your planking routine can also increase the intensity and help you progress. For example, you can place a weight plate on your back while holding a plank, or perform a renegade row, where you alternate lifting weights while holding a plank.
Remember to always focus on maintaining good form and avoid progressing too quickly. By gradually increasing the difficulty of your planking routine over time, you can continue to see improvements in your core strength, stability, and overall fitness.
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