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3 Advanced Plank Exercises

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Don't Tank Your Plank!

Ready for a core challenge that involves more Advanced Plank variations? If your Plank Didn’t Stank after our Beginning to Intermediate Plank Moves post, then try these 3 progressions to strengthen your abs and torso.


No Tankin’ on your Plankin’! 

If you find your hips Twistin’ the Night Away, then back up one progression until you can hold fairly steady and level. Remember that you get results where you put tension. So if you can relax your face and push long through your elbows and down with your shoulders, you’ll put the focus into your core and out of the face and neck.  Oh, and BREATHE! It’s free and oh so helpful when holding a plank.

Working toward having Fab Abs altogether? Do we have a deal for you! Take a look at Get Fab Abs: Part 1  But wait, that’s not all! For the same low, low price, you also Get Fab 6-Pack Abs: Part 2 What’s that you say? You want even MORE info and ideas to Get No-Flab, Fab Abs: Part 3. Try them all! Why not, as they are great ab exercises that will give you a strong core

Readers: Did you know you can always email us with your exercise questions at

Photo credit: Creative Commons, Jami Dwyer at Jami Dwyer’s Flickr PhotoStream

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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16 Responses to 3 Advanced Plank Exercises

  1. Miz March 5, 2012 at 8:56 am #

    plank you so much.
    I need I need.
    Miz recently posted..Kitchen Workout Challenge sponsored by Egg BeatersMy Profile

    • AlexandraFunFit March 5, 2012 at 12:28 pm #

      Hmm, dear MizFit, I doubt you need these moves, as you are probably already doing all of them while floating a foot off the floor – you are that strong! But you are welplank!
      AlexandraFunFit recently posted..Kneeling Core Move: Ab-Fab-ulous!My Profile

  2. Ericka @ The Sweet Life March 5, 2012 at 10:00 am #

    Very nice! I seriously need this for my core. Just pinned!
    Ericka @ The Sweet Life recently posted..10 Ways to Fight Afternoon FatigueMy Profile

  3. Marcia March 5, 2012 at 10:24 am #

    These were so, so good! I will try as soon as I shake this dang flu bug. : )
    Marcia recently posted..The Flu Bug ComethMy Profile

  4. Lindsay @ The Lean Green Bean March 5, 2012 at 12:24 pm #

    love this! never seen the arms move before..just the legs!
    Lindsay @ The Lean Green Bean recently posted..SRC: Layered Chocolate Banana MuffinsMy Profile

    • AlexandraFunFit March 5, 2012 at 12:27 pm #

      Lindsay, did you try it? That leg & arm combo is really hard. When I was first learning it, my butt went up all the time. We have a CXWorx class we teach that has 22 of those at the end of a song full of planks. Gah.
      AlexandraFunFit recently posted..Planks: Beginning to IntermediateMy Profile

  5. Talia @ Bite Size Wellness March 6, 2012 at 12:05 pm #

    Really ladies?! I have hardly perfected the beginner planker and now you are making me REALLY up my game! Time to get my plank on!
    Talia @ Bite Size Wellness recently posted..No money, no time? Get fit at home!My Profile

  6. Dhana28 March 7, 2012 at 6:14 am #

    This is really wonderful.. I want to lose my fat and I know this is very effective.. I really appreciate that you shared this with us.. :)
    Dhana28 recently posted..The Best of Satellite TVMy Profile

  7. Julie March 7, 2012 at 11:14 am #

    Thanks for posting this, I haven’t tried planking before, but I think I’m going to give it a try this weekend! Thanks for your nice video tutorial!
    Julie recently posted..lumineers ukMy Profile

  8. Sara March 9, 2012 at 4:21 am #

    Love the third option?! I haven’t seen this one before. Can’t wait to try it out!
    Sara recently posted..Number 3My Profile

  9. WonderfullyWorthy July 14, 2012 at 8:29 pm #

    Really great ideas! Thanks for posting :)


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