Elevated Plank Exercise

Just like the standard plank, an incline plank is a simple but incredibly effective bodyweight workout that targets and strengthens your core muscles. 

You perform this move by holding your body straight and as stiff as a board to develop strength primarily in your core.

If you’re wondering what core muscles are— they are the muscles that connect your upper and lower body—as well as your shoulders, arms, and glutes.

This plank variation works the mid muscles exceptionally well. 

Incline plank is considered a modified version of the standard plank and enables beginners to progressively adapt to the demand placed on the core before performing a standard plank exercise.

How to perform the Incline Plank

Incline plank exercise

  1. Kneel down and place your forearms on top of the box. Lift up your hips to form a straight line from your shoulders to your ankles. Your weight should be placed on your forearms.
  2. Brace your core and squeeze your butt muscles. Hold for 30-60 seconds.
  3. Repeat to complete the prescribed number of set

The exercise can be adjusted to meet your exact fitness level. You can do this by modifying the incline angle. 

Higher the box, a more upright position you'll be, thus places less demand on your core.

For more challenge, you can conversely adjust the height of your box to make your body more parallel to the floor. 

Once you can hold the incline plank position for more than 60 seconds, it’s time to move on to the standard plank exercise (you can learn how to perform the plank here).

You can also try other variations like the side plank to further develop strength in your core.

Exercise Table

Reps Sets Level Location
Hold for 30-60 secs 2-3 Medium Gym or Home

There you have it! 

The incline plank exercise to strengthen and tone the muscles of your core!

What did you think? have you tried the exercise? Leave a comment below to let me know. 


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