Advanced Plank

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Advanced Plank The Switch Basic Plank Pole Sit
User: StudioVeena
Date: on 12/10/10 -

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The Advanced Plank is a bit more challenging than the Plank, in this move the supporting arm will be below your body. Be sure to have a good understanding of the regular plank and proper leg grip for this one. Its helpful to master the Plank moves before working on your Cross Ankle release.

Strengthens: Adductors, Glutes, Lattisimus, Abdominals
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Cross Ankle Release

SadieNikole - I've been trying to get this move down for months. Every time I try my body tips towards my head. I can't figure out what I'm doing wrong. :(
on Nov 20, 2010 -
StudioVeena - The body will tip towards the head. You need to use the legs and lower arm in a push pull to keep the body in place. Check the lower arm placement be sure to tip the hips slightly. A really warm pole and body is a must.
on Nov 20, 2010 -
descalzada - I love how whenever I'm struggling with a move I can check in the Lessons and find the clue that helps me get it right!

Warm pole when the snow if hip-deep outside is a challenge!
on Jan 14, 2011 -
ennifer2277 - Thank you so much for the previous comments! I couldn't stop tipping over towards my head, and the push/pull method between the arm and legs helped me get the right ballance
on Jan 24, 2011 -
pink33 - Veena, apology in advance, and sure wish I could put this under anonymous...my crotch sweating is making me slip down the pole? Help? insert red face
on Jan 28, 2011 -
kat pole princess - i love that you show us three stages to the move. it makes me feel more secure in trying the move when i have babysteps to guide me!! :)
on Jan 30, 2011 -
StudioVeena - Pink33 maybe you could try a product called Dry Hands on the inside of your thighs? I could see where that would totally be a problem!

Kat thank you!
on Jan 30, 2011 -
spinnygirl - yup, I think I started too high on the pole. I'm trying the ground position now. thanks veeeeeeena!
on Mar 1, 2011 -
polediva2be - I am having difficulty with this. Can someone tell me where your weight is in this position? As far as the push-pull, which is pushing and which is pulling?
on Jun 11, 2011 -
ennifer2277 - your lower arm which is touching the pole below your body is pushing against the pole, while your entire lower body which is gripping the pole, is pulling away. That way, when you get into position, you really "lock" in, instead of falling head first lol
on Jun 11, 2011 -
polediva2be - ok, thank u Ennifer I am going to try that now.
on Jun 11, 2011 -
StudioVeena - Thanks for helping ennifer
on Jun 11, 2011 -
ennifer2277 - no problem, hope it helped! :)
on Jun 11, 2011 -
Stevesgirl - Whenever I try this (I work from the lower position) I immediately slide right down the pole. My pole and my body are warmed up. I am able to do a pole sit and a plank - they are not the greatest but at least I stay on the pole. I don't know how I can get my thighs any closer either. Is this something I just need to keep working on or am I missing something?
on Jul 8, 2011 -
StudioVeena - hmmmm, first make sure your placing the bottom hand nice and low...if its too close to the body it will make the position harder...so if your working on it low you may need to try it just a bit higher :) Also be sure your tipping the hips to one side. Let me know if you have any other questions
on Jul 8, 2011 -
Stevesgirl - Thanks Veena, but I can't even get to the point of placing my hand below my body. I get into a pole sit, I straighten my leg, tip to the side but before I'm ready to let go of my hand, my body just slides right down. I'm tipping way far to the side, I have my legs as tight as I can. Do I just need to keep working on it?
on Jul 13, 2011 -
StudioVeena - Sounds like your moving out of the pole sit too soon and not tipping the hips BEFORE you straighten :) .... do not straighten the legs until your almost horizontal. If you straighten too soon you'll slide right down. Also play around with positioning of the pole sit, if the pole is too far up the thigh it can make this move more difficult. Also be sure your turning the knees in towards each other.
on Jul 13, 2011 -
Stevesgirl - Thanks so much Veena. I'll try these suggestions. You are such a wonderful person the way you are always there to help us!
on Jul 14, 2011 -
StudioVeena - Let me know if it helps...if not....we can pick a time to meet in chat if you have a webcam and I'll help you. :)
on Jul 14, 2011 -
Aquarius80 - Veena I have been struggling with this since January. Got it today. Thanks a million.
on Jul 15, 2011 -
on Jul 15, 2011 -
Tangya - I've been working on this one for about a month now..I keep trying but can't seem to let go of my top hand and trust my bottom hand....my legs move upwards and it makes me feel like I'm gonna fall..how much movement is normal in the legs?
on Aug 31, 2011 -
StudioVeena - The legs will move.....also be sure your placing the bottom hand really low, if its too high and close to the body you wont feel as secure. Also make sure your turning the hips locking your legs into place on the pole. Keep me posted :) Also the legs must be warm, if you have cold dry legs you will not grip the pole.
on Aug 31, 2011 -
polediva2be - I had been working on this move off and on for a couple months. What helps me do this move now is 1. pulling my inner thighs (almost) into the pole and 2. really pushing my lower hand into the pole.
on Sep 25, 2011 -
Shanghai Coaster - Thanks Veena!
on Oct 19, 2011 -
joycee - im having a hard time with this :( which hand should i use as the bottom hand? or does it matter? i usually cross my right leg over left when doing the pole sit
on Nov 13, 2011 -
StudioVeena - Try both hands, it's ok to use whichever works for you :)
on Nov 13, 2011 -
Aquarius80 - I must use the least dominate hand on bottom. Allowing the dominate arm to keep me balanced. Also try turning your knees into each other to avoid all movement.
on Nov 14, 2011 -
joycee - thank you! i'll try again tomorrow. my thighs are burning right now lol
on Nov 14, 2011 -
StudioVeena - haha ok, don't forget to turn the hips to help lock you into place :)
on Nov 14, 2011 -
bluestorm - Why do I start to spin?
on Jan 17, 2012 -
StudioVeena - Sometimes it's hand placement sometimes it can help if you make sure you have full dropped one hip before you place the arm below. It's common though and it could be do to a lot of things
on Jan 17, 2012 -
bluestorm - Thank you, I will keep trying, but not now... my inner thighs feel abused :-)
on Jan 17, 2012 -
on Jan 17, 2012 -
bluestorm - I just can't let go :-(
on Feb 2, 2012 -
StudioVeena - There is no rush to remove the top hand, it can take a while before you feel secure. Try making sure your bottom hand is placed really LOW. If its close to your body you'll feel like your tipping.
on Feb 2, 2012 -
bluestorm - I could do with longer arms, I can't get it any lower, I don't feel like I'm tipping, it just doesn't seem to be supporting me, once I let go with the bottom hand to give up I realise it was supporting me, do you need to let go with the top hand before the weight is on the bottom or should I be able to switch my weight while both hands are on?
on Feb 3, 2012 -
StudioVeena - bluestorm, are you able to let go with the top arm while close to the ground, like I show in the first half of the lesson?
on Feb 3, 2012 -
bluestorm - Yes I've done that, but felt risky but as near the ground wasn't scary as I could land on my hand, amd it worked, I've noticed with some moves it's about confidence and just going for it but this one for some reason scares me and I don't want to fall and really hurt myself, I've got a thin crash matt but my cushions don't come off my sofa or I would happily flop on them, grrrrrr I do pole alone.... Oh i see you have a house of boys, I've got three little boys btw!
on Feb 3, 2012 -
StudioVeena - Well your right not to move into position if you don't feel secure. It's always best to have a spotter and mat also this can be done really low with the bottom hand at the very bottom of the pole. Remember to turn one hip down locking the legs into place. Another thing to try would be to watch the lesson over and over ( without doing ) and also listen to it several times. Then after a few days of watching, listening and visualizing yourself doing give it another try. Yep I'm a boy mom!!!! :) ps I use my couch cushions for mats
on Feb 3, 2012 -
bluestorm - Thank you taking the time out to reply, I can't do anything at the moment as its too cold, (snow is coming :-)) my exercise today will hopefully be snowball fights! You'll hear me shout if I ever nail this move!
on Feb 4, 2012 -
bluestorm - I DONE IT!!!!!!!!!!!!!! Will Add to my pics!
on Feb 21, 2012 -
on Feb 21, 2012 -
pegasusaerialfitness - Okay..revisited this exerscise..It feel like the Pole is going to split my legs apart when I start pushing with the bottom hand..should I move pole down on the legs? or move hand down? I have a really short torso and my legs are bigger than my upper body (ratio wise) would this make a difference in hand/leg placement?
on Apr 24, 2012 -
StudioVeena - Everyone's placement will vary. Do you have video of yourself trying? Also are you tipping the hips, usually placing the hand lower does te trick!
on Apr 24, 2012 -
StudioVeena - Tipping the hips to one side I should have said.
on Apr 24, 2012 -
pegasusaerialfitness - I will try a lower grip..thanks.. I will get a video too:)
on Apr 24, 2012 -
pegasusaerialfitness - put a short video on my profile called "advanced plank"
on Apr 24, 2012 -
PoleHappySarah - wow, i did not think i could do this! It felt like my feet would fly up and my bum would take a hit but i slowly slowly let go of my top hand and squeezed for dear life with my thighs and...I DID IT!! :D :D :D it feel cool. i just didn't trust myself enough to hold it for over 10 seconds lol needs some work but i'm still proud! :) Good job to everyone who is learning this and has DONE IT and Keep at it for those who can't quite get it yet, it'll come :) trust yourself!
on Aug 2, 2012 -
Cantetinza17 - when I sweat a lot I tend to slip too, but I was never told to do the little turn of the hips. I thought that they stayed facing the ceiling and then you just laid back into it. Now that I've seen this I'll try it tonight.
on Oct 9, 2012 -
Cantetinza17 - Awww this is the one that I just can't Do!
on Nov 6, 2012 -
Cantetinza17 - ok mine isn't as pretty as your's, but its a start! :-)
on Nov 12, 2012 -
Yanille79 - I just tried it today I can get into a basic plank but when I place my bottom hand on the pole I don't feel secure enough and I feel like I'm gonna fall if I let to my tops hand. Maybe I just need more practice it was my first attempt.
on Apr 10, 2013 -
Yanille79 - I just tried it today I can get into a basic plank but when I place my bottom hand on the pole I don't feel secure enough and I feel like I'm gonna fall if I let to my tops hand. Maybe I just need more practice it was my first attempt.
on Apr 10, 2013 -
StudioVeena - Reaching way down low will help you feel more secure.
on Apr 10, 2013 -
Crystabel - Yay! Just learned this one! I really did feel like i would tip over if i let the top hand go, but i decided to trust the instruction and let go anyway and my body balance out just fine. Great video lesson Veena, and making sure my hand was really low helped me feel more secure.
on Apr 22, 2013 -
Yanille79 - Venna I keep going around the Pole in a circle sometimes I get it but takes a. While another time I tried I slides down???
2 weeks ago -
StudioVeena - To prevent sliding make sure your tipping one hip down. Spinning can be caused by the hand over gripping the pole. Think for pressing through the palm of the bottom hand not fully gripping the pole
2 weeks ago -
Yanille79 - Thx ill try this tonight xo happy Mother's Day :)
1 week, 6 days ago -

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