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Dynamic Plank Exercise Roll

By Margaret Martin Leave a Comment

The Dynamic Plank Exercise Roll for Active Level from the Strengthen Your Core program requires that you do both the Plank and Side Plank exercises in perfect form as you transition between the poses.


I have seen many clients who struggle to do this exercise well. Often they focus on trying to get the side plank “working” and as they progress through the roll, they lose control and start to lose form (and with that, the effectiveness of the exercise).

I work with them closely as they progress from one stage of the roll to the next and coach them along the way so that they maintain good form and get as much benefit as possible from the side plan exercise roll. Of course, once they successfully execute the roll, I give them a big pat on the back!

In this video I demonstrate the dynamic plank exercise roll so that you can follow along and execute it flawlessly. Be patient and take the time you need to build up to this. And once you are there, contact me and I will give you your pat on the back.

Dynamic Plank Exercise Roll

dynamic plank exerciseLets go through the active level dynamic plank exercise roll step by step. We will go from the side plank 90, to the side plank 45, to the full plank and finally over onto the opposite side.

  • Tuck your elbow in slightly.
  • Lift yourself up.
  • Hold for five seconds.
  • Take it over to the 45.
  • Five, four, three, two, one.
  • The objective here is that throughout the dynamic plank exercise, I endeavour not to move anything between my knees and my head.
  • I keep everything else, as I’m rolling everything staying as stable as possible.
  • dynamic plank exerciseThe dynamic plank exercise roll is something that you want to do as an additional challenge.
  • Once you’ve gone through your maximum holds for your 90 degree planks and 90 degree side planks.

So that’s it for the active level dynamic plank exercise roll.

Core Exercises Guide

Want to learn more about core exercises? Visit my Core Exercises Guide.

About Margaret Martin

Margaret Martin is a Physical Therapist with 35 years of clinical experience. Her expertise is in the treatment and prevention of osteoporosis through exercise, safe movement and fall prevention. For the last 15 years, she has concentrated on bone health and has treated thousands of patients for their osteoporosis, osteopenia and low bone density.

Margaret is the author of three books on osteoporosis and exercise. All books are available on Amazon in both print and Kindle formats. Recently she produced an exercise workout video DVD on safe exercise for people with osteoporosis.

She is the creator of the continuing education course, Working with Osteoporosis and Osteopenia. This course is accredited by all Physical Therapy Licensing boards across the United States. Thousands of Physical Therapists in the United States, Canada and around the world have completed her training course. Margaret has trained physicians, Physical Therapists and other healthcare staff at Genesis Rehab Services, Jewish General Hospital in Montreal, Charles Lemoyne Hospital in Montreal, Ottawa Hospital Rehabilitation Centre, Bruyere Hospital in Ottawa, Osteoporosis Canada, and West Carleton Family Health in Ottawa.

Margaret graduated from the School of Physical and Occupational Therapy at McGill University in Montreal, Canada in 1984. She is licensed to practice Physical Therapy in Ontario and California.

Margaret's work in osteoporosis and Physical Therapy has been cited in a number of Physical Therapy textbooks. She has been interviewed as an expert in osteoporosis prevention and treatment by the Toronto Star, CTV Ottawa Morning Live, the Senior Rehab Project podcast, and Dr. Rebecca Risk's podcast, Falling Through the Cracks.

She has done research with McGill School of Physical Therapy into the use of a web-based exercise program for patients with osteoporosis. Margaret has presented at the Canadian Physiotherapy Association and the Ontario Physiotherapy Association on treating aging adults and osteoporosis.

She is the proud recipient of the 2011 Award of Distinction from the College of Physiotherapists of Ontario for her significant contributions and achievements as a Physiotherapist.

Margaret operates her Physical Therapy clinic, MelioGuide Physical Therapy, in Ottawa, Ontario where she focuses on patients with osteoporosis, osteopenia and low bone density.

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