Planks and Pike | How to do a Proper Plank

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