If you’ve mastered the plank’s technical nuances and you’ve developed the required endurance to hold the pose for 60 seconds, you’re likely ready to give one of these progressions a shot ...

You can either plank on your hands or forearms. According to Madigan, a straight arm plank (like this) requires more upper body strength. “It engages shoulders, chest, triceps, and core,” she ...

Lift the knees off the floor and come into a straight-arm plank. Hold for five breaths. Next, bend one knee at time as you exhale. Repeat five times on each side.

To advance the exercise, Dillaha recommends implementing longer holds (30 to 60 seconds), dynamic reps (lowering and lifting your hips through full ROM), loaded variations (incorporating resistance ...

If your base hold is around the five- to 10-second mark, Milton suggests focusing on a modified plank on your knees. Whether you are in a regular plank position or the modified version, slowly ...

If you can hold a plank for longer than 60 seconds, you can start to add progressions such as lifting a leg or arm to reduce the points of contact with the ground, Milton says.