Name: Playbook - Hannah Bower - Plank Hold Progressions
Uploaded: 2023-12-12T00:44:20.000Z
Duration: 5 min
Description: Plank Hold Progressions

Don’t know if I am not doming… if I look in the mirror next to me, it looks ok. 
If I look down my belly, my belly flap hanging down. Doming?

Selina

Alicia Compton

The talking was way too fast and I couldn’t follow what I was supposed to be doing.

Rhiann

Talk slower. Hard to process it all so fast.

Christian Swanson 

Still struggling with understanding to feel the core activation. Is there a Kegel involved almost like how I’ve heard it explained like a zip up ?

Justina

Would really appreciate more visual examples of coning and doming. Also, what’s the difference between the two?

Intan

Cassie

Awesome! Great explanation and great progression!

Jen B

I have some skin hanging from my pregnancies. I cannot seem to tell if I am rounding especially when I’m planking. How do I know if I am rounding?

Still very difficult for me and not sure how long to do each progression for but I like it and imma keep working at it

Melissa Rodriguez

Learning so so much!! the depth of your knowledge is amazing and I can’t wait to keep learning from you 🌈

Kaitlyn

Helpful to see the the variations and modifications you can make that lead up to the most involved plank! 👍

Lizzy

Up until now the breathing exercises really hadn’t clicked with me, but having you walk through the plank progressions and explain your breathing during each exercise has completely made sense. Thanks so much for this, Hannah! I’m a mom of two and I’ve never ever focused on my core responsibly before, so this really is such helpful information.

Shannon

Wow! Thank you. Not sure if I’ve been doing plank wrong but I have a better understanding of it, then any of my coaches have told me.

Melissa

Megan

I’ve purchased your core guide and these are great short clips for reminders and assistance!

This is going to be a weird component that I hope it's taken as well as it means! I love to see your realistic body post baby! Breastfeeding has wreaked havoc on my body and I went from a 25 inch waist to bring 60lbs heavier (medical, couldn't lose it no matter what I did) and it's been such a struggle to feel comfortable with. I recorded myself doing plank the other day and was heaps upset by my stomach and just overall looking so.... Anyway, it is beyond refreshing to see you rocking this and looking the way you do (which by the way, I watch you and think you look beautiful)! Thank you for not giving an impression of what you're not!

Progressions of planks to get back into core work postpartum, modifying during pregnancy or if you can’t do a plank with proper core engagement.( you are coning or doming.) These are progressions you can do to build up the strength for proper planks.

Plank Hold Progressions

Appreciate the reminder! it’s something I’ve tried to be more conscious of lately after reading your core guide

Tricia

I purchased your core guide but would love tutorials on this app to make things easier for me because I am a kinesthetic learner and learn best when I have guidance like you have been giving via this app. It's like you are talking directly to me to guide me which is the best. Diaphragmatic breathing is hard and I have DR and prolapse plus hernia as well. So it's vital I learn the proper technique since I am doing body building competition in the next 2 years. Thank you for doing what you do. We all love and support you.

Jennifer 

What is diaphragmatic breathing?

Nice reminder and demonstration! I did it while stretching after my workout to practice more

Janine Ducharme

Says 5 minutes and the video was only 47 seconds, was confused as to what to do for the remainder of the time.

Jaleesa

Former chest breather here! SO glad you have these extra video's on top of the workouts! Definitely indulging in this! ♡

Marie

Diaphragmatic Breathing Tutorial

Yes! Love this! Your explanations into detail and anatomy and function make so much more sense! Thank you!

I appreciate education about all aspects of the core and not just a highlight reel of how to get a six pack 😝

Jordan Mastera

So helpful! I bought the core guide and I have been loving it so far! I can tell that I am beginning to properly breathe and my inner core unit is getting stronger!

Taylor Miller

Inner vs outer core

Hannah, this is fantastic information thank you so much for sharing your knowledge in an understandable way!!💓

Not really seeing exercises to build core strength systematically, and with diastasis recti prevention

Shantel

Hannah has a wealth of knowledge. She seems to really care about being able to get helpful information out to everyone in a way that we can understand and learn easily. Thankful for the many many different resources she has! .

Kayleigh

How to breathe during exercise

Amazing info . I was an athlete for 24 years and after having 4 kiddos I thought that I just have to deal with that bulging. Now I need to work on it . Thank you

Cristina

Marilu

This is great. I’ve had coning since high school gym. No one has ever corrected it!

Storm Houser

IAP examples- ways to modify

I’m a little confused as why the videos all cut off before they seem to be finished. I would love to know how to fix it!

Shalee

Thank you. I feel I have a lot to learn and think some of my back pain/ issues may be from this. Excited to learn more

Writing in white hard to read and too small. Stop. Insert a box for people to read. Makes it better quality.

Tips for Understanding IAP

In active breathing, specifically during the dead bug exercise in this Coning & Bulging video, when exactly are you inhaling?

Alissa

Sooo helpful! Especially the picture at the very end with that POV.

Taylor

Coning & Bulging

Hi there!! This video was so helpful as I am now 6.5 months pregnant. I am starting to experience pelvic pain and issues if I’m walking too much or “over do it”. I know I need to work on this pretty much immediately and I plan to! With my membership here do I have the full plan or do I need to get anything else? I want to get started right away.

Carly Cashman-Crespo

Much more informative than the last video

Courtney

This was the first video I watched being on this app. My goal is to learn more about and strengthen my own core and this got me understanding a lot already and more excited to keep going

Demonstration of Uncontrolled Intra Abdominal Pressure

I have a quick question. I’am one of those individuals that when looking at me I have skinny or toned legs and arms my stomach looks like I’am pregnant but I’am not nor have I ever been. Is there any specific workouts or moves I can do to help my core. I’ve been this way since I was a kid. Thank you for your time and amazing effort for this awesome app and workouts. Hope all is well. ☺️

Jaclyn

This video helped me more because of the pictures and videos that you pointed and went into detail on. You was very detailed and it helped me understand it alot better!

Heather

How to engage my TVA. How is it supposed to feel

Arpita

Coning Demonstrations Improper TVA engagment

Meaghan

Sarah

Importance of Engaging the PF Properly

I’m so fascinated by this. I do abs all the time and never felt like I had a strong core esp after back surgery. I’ve been trying to train myself to breathe properly and engage my abdominals. You explain it so we’ll.

Ashley

I really want to learn more about my core! This is great! I'm realizing my body changed so much after my VBAC; even a year later my core needs some serious work. Looking forward to more of these! Thanks for the knowledge 😍❤

Aerin

You explained that so well! I finally understand and it’s finally clicked !! I’m so excited to try this next time I’m in the gym - Thankyou Xx

Jordie

Why Sucking your belly to your spine can be harmful!

Still not really sure how to engage the core

Carabetta

Caitlin

Very informative! I was able to do with in a couple of tries. I love the way it’s compared to zipping up a jacket making it simple.

Isis

Great visual for engaging your core!

Emily Jacobs

Cortney

Love having a trained guest on here for pelvic floor

pelvic floor myths & preparing for labor

Still finding it so hard to know if I’m engaging properly.

Hiba

Inner core work

Anna luise

Amber

currently 8 weeks postpartum, this was a great one!

Kenzie

Abs, obliques & core

The second part was a bit hard to follow as the audio is off from the video

Anna

Brynnlee

Amazing content! Would definitely of given 5 stars if the 2nd half of the video didn’t lag.

When to modify exercises to protect the core

Always a favorite to revisit before squats!

Carrie

I absolutely love this one. I do it before I stretch people and it works so well with my PRI correctives. My back has been feeling so good since doing this a couple times a week! 🙏

Tapping into the inner core-building a foundation. “DR Safe”

Thanks for making a complicated topic easy to understand

Elli

AMAZING explanation! I can’t wait to incorporate this into my daily exercises.

Fixing flared ribs

Yes! Love the proper form tutorials!!

P.S. any chance you could potentially link your favorite workout gear or what you’re wearing?

Erin

Karey

Proper form: Bird-Dog

Definitely doing these wrong … thank you!

Navita

Awesome to see someone teach and do this correctly finally!! :)

Jackie

Proper form: Leg Lifts

Tamika

Perfect ab crusher to add to the hiit I just did too!

Meghan

Great way to end upper body day 💪🏼👏🏼

LIVE 5 min abs/core

Clarissa Perez

I usually don’t have issues with this but I love this cool little trick!

Taylor Jackson

Correct form hack for core workouts

Quick hiit on my elliptical and this ☺️ perfect for being short on time and needing an endorphin surge 😁

Jacki

Did a mix of some of your leg workouts (a Hannah Bower Hybrid 💁🏻‍♀️) and ended with this 🙌🏻🙌🏻🙌🏻

Jillian

Amazing 5 minutes, that finisher WOW! Great one!

Live 5 Minute Core

So good!! I just finished a college athletic swimming career and have been really struggling to find out where my fitness goes from there and I think your app might just be my answer!!

Madison

9 minute Ab Circuit

Alexandra

I haven’t been able to do exercise to often, like 2 or 3 days a week. Will I loose progress with that frequency?

Sorangelie

Maria

4-12 Minute Stability Ball Abs

I’m definitely gonna add this to one of my go-to’s!

Keri

Morgan

Tiana

Core Circuit

Those lower crunches humbled me real fast🥵

Nichole Cunningham

Emma

Good! Challenging for an after baby and workout!

Haven

Mini Core Circuit

Ab Burnout

It says 45 mins but was just the 1 minute exercise? Not sure if it’s a mistake and the rest of the workout is missing? Loved the one exercise but want more like this!

Not sure if its my phone but i cannot see this video properly
I can only see your knees😊

Anda

Looooooove the description on this one!!! So important for form! Such minute cues but all together makes for a challenging core workout!

Isolation TVA & Rectus Abdominus circuit

Breathing Tip

Plank cat cow… 🤯🤯🤯🔥🔥🔥

Gladis

This was HARD HARD after a 45 min bike workout that also had me dripping in sweat

Plank Hold Progressions

Community

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