Planks and Pikes are great AB exercises when you know how to do them right. Here is how to do a Proper Plank and Plank Pike progression. There is a lot of information on the internet that is really cool but not so good for your body. At Fit4Females we do a lot of planks to target those deep inner core muscles, ABS and strengthen your body. I’m always dishing out workouts and videos on my Blog, Instagram, Facebook and my FIT Insider here. For more workouts, click here.
How to do Proper Planks and Progress to Plank Pike
Planks can be an amazing exercise when done well. Start on the floor on your knees. Progress to your toes once you feel strong enough. Performing a Plank Pike on a Stability Ball is an advanced move. Make sure to take the time to master the planks in the photos shown. Adding the instability of the Ball is going to target your abdominals even more. Make sure you are ready.
Trainer Trina’s Tips
- Always warm up first, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
- Listen to your body, complete full range of motion
- Never work through pain, progression is the goal
- Don’t sacrifice form for speed
- Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
- Schedule your workouts as an appointment in your calendar
- Rest days are important and stretching is a must
Muscles Targeted:
- Upper body including shoulders
- Chest
- Biceps
- Triceps
- Hips
- Back
- Abdominals, obliques
- Low back muscles
- Pretty much everything!
Trainer Tips and How to do the Exercise:
- Start the movement on the floor from plank position on your forearms
- Elbows at 90 degrees *start on knees or toes depending on your level
- Elbows underneath the shoulders
- Back straight at all times, tuck the chin for a straight line
- Squeeze the glutes, draw the shoulders back and down, take an inhale and then exhale to press up from the ground
- Remember to breath
- There should be a straight line from the top of your head to your tailbone
- Trina’s Tip: Keep shoulders healthy by stacking shoulder, elbow and wrist in one straight line. Back straight, abs tight and chin tucked for a straight body line
- Regression: Lower to your knees
- Progression: Start the plank position from your toes, once stronger progress to a Stability Ball, eventually to an advanced Ball Pike on the floor or on a Ball
Plank #1: On your Forearms or Toes from the Ground
- All of the rules of “How to do the Exercise” above apply
- Start the Plank on the floor on your forearms
- Only progress as you get stronger
- Start on your knees and progress to the toes as you get stronger
Plank #2: Progress to a Stability Ball on Forearms
- All of the rules of “How to do the Exercise” above apply
- Once you have mastered the floor planks on your toes and gotten stronger, add this
- Warning: it takes a lot of core strength and adds instability with the Ball
- Be sure to practice slowly
- Start the movement on the Stability Ball first from your knees and progressing to your toes accordingly
- Back straight at all times
Plank #3: Progress to a Stability Ball with Feet on the Ball
- All of the rules of “How to do the Exercise” above apply
- Once you have mastered floor planks and gotten stronger, add this
- Warning: it takes a lot of core strength and adds instability with the ball
- Be sure to practice slowly
- Start the movement with your forearms or hands on the floor *depending on strength
- Ball is at your feet on the Stability Ball from a kneeling position
- Slowly walk your hands out until the top of your thighs are on the ball
- The more legs you have on the ball, the easier the movement
- The less legs you have on the ball (i.e. on your toes), the harder it is
- Eventually working up to having less of your legs or just toes on the ball
- Find your strength level and work within it
- Back straight at all times
Plank #4: Progress to a Stability Ball Plank Pike
- All of the rules of “How to do the Exercise” above apply
- Once you have mastered floor planks and gotten stronger, add this
- Start on the floor: First start your pikes on the floor, incorporate the Stability Ball as you get stronger
- Practice slowly
- Start the movement on the Stability Ball from a kneeling position on all 4’s (like you are hugging the ball)
- Place your hands on the floor
- Slowly walk your hands out in front of you until the top of your thighs are on the ball (pause & see how that feels)
- The more legs you have on the ball, the easier the movement
- The less of your legs on the ball, the harder it is (i.e. on your toes on the ball is so hard!)
- Eventually working up to having less of your legs or just toes on the ball
- Find your strength level and work within it
- Tighten your core and glutes and drive your hips towards ceiling as high as is comfortable, pause and return to the start position
- As you get stronger you will be making an upside down “V”
- Back straight at all times
- Make it harder by pressing your forearms into the ground and squeezing the glutes
- Warning: this is very progressed, take your time, it takes a lot of core strength and adds instability with the ball
What are your favourite AB exercises? I would love to know below.
Read Next:
Butts and Gut 10 Minute Workout
Medicine Ball AB Workout Three Moves
55 Rep Pyramid Two Move Fitness Challenge
This ONE MOVE is better than crunches
Join the Fit4Females Community
Join us in Studio for a FREE Women’s Only Boot Camp or Stroller Fitness Workout.
Try our Online 28 Day Shape Up challenge complete with at home workouts, meal plans and more
Drop me a comment below about what body parts you would like to work on and I will pump out a video.
Trina xo
Leave A Comment