Progressing the Front Plank Core Exercise
In my my previous anti-extension core strength blog post, I introduced the front plank exercise – a fantastic exercise for maintaining a neutral spine position, while still challenging your core muscles. The front plank is an excellent exercise for those recovering from back pain as well as for those simply wanting to build their core strength.[dt_sc_hr_invisible]
For those of you wanting more of a challenge to your core beyond the basic plank exercise, check out this video with the following progressions:
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Review of Exercises in Video:
- Clock Plank
- Maintain a neutral spine position at all times
- Do not rotate your hips
- Reach your hands to the different numbers on the clock
- Plank Push up tap
- Maintain a neutral spine position at all times
- Do not rotate your hips
- Alternate touching your shoulders with each hand
- Front Plank Reach out
- Maintain a neutral spine position at all times
- Do not rotate your hips
- With one hand reach as far forward as you can
- Alternate reaches with your other hand
- Front Plank Row
- Maintain a neutral spine at all times
- Do not rotate your hips
- Pull cable in towards your body and let it back out slowly
- Perform one side at a time
- Difficulty can be increased by adding more resistance to the cable
Disclaimer: This blog post and/or any other previous post(s) does not replace the advice of your medical doctor. Please consult your medical doctor before starting any exercise program. [dt_sc_hr_invisible]
For further progressions any for any questions, please do not hesitate to contact me or one of our other Toronto back pain experts!
[dt_sc_hr_invisible]Author: Khanh Vy, BPHE, CAT(c), CSCS (NSCA)
Toronto Certified Athletic Therapist CAT(c) | Certified Strength and Conditioning Specialist