Plank Progressions for Killer Abs

[Joe Black]

Plank Progressions for Killer Abs by Nick Tumminello.

You are putting together your “beach body” program and trying to find that perfect movement to really set off your midsection, but have grown tired of endless crunches…

Well there is one movement that has been proven effective in martial arts and athletics for years. Are you curious now?

It is as simple as “planks”. This article will tell you everything that there is to know about planks including advanced variations for those who are ready to take things up a notch.

Enjoy and discuss. Nick should be about to answer any questions

[Jeff Garvin]

Not sure if I should be posting this or not but it is a good article to read about planks. I'm currently a trainer and I dont have any of my clients do planks anymore for some of the reasons in this article. This came from Elitefts.com!

elitefts.com/documents/plank_exercises.htm

For some reason it wouldn't let me put the actual link so just copy and paste that in your web browser.

[Maki Riddington]

There are two sides to every argument. In my opinion Dr Yessis could have done a better job at explaining his points. They were too general and could have been easily debated.

At the end of the day, you need to look at exercises and the context that you put them into. Planks may be 'bad" in some cases where in others they are a suitable exercise.

[Nick Tumminello]

Hello,

First off, thanks for taking the time to read the article and posting on this forum. I enjoyed reading the EliteFTS article on plank training but have to disagree on many counts.

I'm currently away on vacation and unable to get into my physical therapy texts to post some quotes that back up my article.

I return home on the 24th and plan on writing an in depth reply of why I feel that the comments made in the EliteFTS article are incorrect.

Coach N

[samadhi_smiles]

Nick,

I liked the progression series, I will definitely give it a try!

Question: what about adding plates to your back in the traditional plank (or plank with elevated feet)? Do you suggest this for those that can hold the plank easily for 2 minutes or so?

[Tom Mutaffis]

Looks like a good way to switch things up for your core training, or to add another movement to the arsenal.

I personally have only done them a few times but some of the variations are quite tough - also a good exercise for "mental training".

[Mercuryblade]

Looks like a good way to switch things up for your core training, or to add another movement to the arsenal.

I personally have only done them a few times but some of the variations are quite tough - also a good exercise for "mental training".

^^
I still like to stick to basic weighted resistances, but some variety can't hurt.

[Fenrir]

looks like fun, will be trying these in my next session.

[Nick Tumminello]

Not sure if I should be posting this or not but it is a good article to read about planks. I'm currently a trainer and I dont have any of my clients do planks anymore for some of the reasons in this article. This came from Elitefts.com!

elitefts.com/documents/plank_exercises.htm

For some reason it wouldn't let me put the actual link so just copy and paste that in your web browser.

I'm back from vacation and just did an entire Blog post about why I disagree with DR. Yessis's article. My reply turned out be be fairly extensive so I will be continuing it on another new post later this week.

The post is titled "Defending the Abs Plank"

Its located at NickTumminello.com

[platypus]

great article. why should planks not be done for over 1minute?

[TXslapshot]

Good stuff with the progression. Im going to the throw that into my workout today and see how it pans out.

[Joe Black]

I've been doing side planks for 3 weeks now - started off with 3 sets of 30 secs and have worked my way up to 40 secs - 45 secs next week!

[johnbeau]

Great article...definatly going to include this in my routine j

[dolphin]

If Im doing SS and trying to bulk up. How often should I do planks? Daily?

[Harlequin18]

hey just an idea i dont have time to read the plank text so im sorry if it is already mentioned!

instead of adding weights, add instability? i have done it a few times on 2 upturned half exercise balls, u know the ones i mean with the hard bottom and curved inflatable top? anwyay it makes it a real killer, elbows on one feet on the other enjoy it, let me know what u recon too!

[mamaherrera]

I have a question for anyone. For knee problems, I've been doing planks for the last four months, 1.5 minutes two reps, on each side and front. All good. But lately, my elbow s are hurting from doing these *I do elbow planks* and it's because they're too bony. Besides increasing padding, does anyone know of other exercises I could do as a progression or alternative to planks while I wait for my elbows to calm down??? Thanks so much.

[tom183]

Besides increasing padding, does anyone know of other exercises I could do as a progression or alternative to planks while I wait for my elbows to calm down??? Thanks so much.

http://nicktumminello.com/2010/05/pa...ise-variation/

[Bosch232]

Yet another long-buried thread gets the Frankenstein treatment...