Fitness · Health

Body Stability Exercises — Progressive Planks

Reverse Plank with Bent Legs


Sit on the mat and lean back about 30 degrees on your hands with your fingers pointed forward. Bend your legs so your feet are flat on the floor. Press down with your hands and brace your arms into your back to lift your chest and hold the shoulders down.


Press down with your feet and lift your hips up as high as you can so you have a straight line from your knees to your head. Keep your neck in line with your spine and try to hold the pose for ten seconds.



To progress the exercise, from sitting, straighten your legs out and point your feet. Brace your arms and then press down with your heels to lift the legs, hips, and back up in a straight line. Engage your buttocks and keep your chest open. Hold for three slow breaths, then lower and stretch over your legs. Repeat for another three slow breaths.
These three different plank exercises work the front, side, and back stabilization muscles of the body. Practice them twice a week and you will get stronger and ready to progress in a short while. Also, doing planks are a great way to strengthen your chest and arm muscles to help prepare you to do push-ups, or instead of push-ups, if you have shoulder issues.
If you don’t have a thick yoga mat, they are easy to find on the internet and you shouldn’t have to pay more than $15 for one. Take care and see you next week.

Deluxe Yoga Mat 1_4


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  • Heather Scearce October 19, 2015 at 12:46 pm

    I love planks and give them to my Pilates clients. This is a great article! I will print this off and share with my team.

    Heather Scearce
    Conscious Body Pilates
    Seattle, WA