Elbow Up and Down Dynamic Plank

The Elbow Up and Down Dynamic Plank is a challenging variation of the traditional plank exercise that targets your core, shoulders, and upper body muscles. This dynamic variation adds a rotational component to the exercise, engaging your obliques and deep core muscles even more. Starting in a high plank position with your hands directly under your shoulders, lower down onto your forearms, one arm at a time, while maintaining a straight line from your head to your heels. Once you're in a low plank position, press through one forearm, returning to the high plank position, and repeat with the other arm. This continuous up and down movement creates a dynamic challenge for your core stability and strength. The Elbow Up and Down Dynamic Plank not only works your abs, but it also engages your chest, shoulders, and triceps, making it a great full-body exercise. Additionally, the rotational aspect of this variation helps to improve your overall mobility and stability, especially in your spine and hips. To make this exercise more challenging, you can incorporate other variations like lifting one leg or adding a knee tuck while in the low plank position. Conversely, if you're a beginner or looking to modify the exercise, you can perform it with your knees on the ground or against a stability ball to reduce the intensity. Including the Elbow Up and Down Dynamic Plank in your workout routine can help you build functional core strength, improve your posture, and enhance overall body stability. Remember to maintain proper form throughout the exercise and engage your core muscles by drawing your navel towards your spine.

Instructions

• Begin in a traditional plank position, with your forearms on the ground directly underneath your shoulders and your legs extended straight behind you.
• Engage your core muscles and maintain a neutral spine.
• From this position, lift your right elbow off the ground and bring it up towards the ceiling, allowing your torso to rotate slightly.
• Pause momentarily at the top of the movement, squeezing your obliques.
• Return your right elbow back to the starting position, keeping your core engaged and your body stable.
• Repeat the movement with your left elbow, lifting it up towards the ceiling and then returning it to the starting position.
• Continue alternating elbows in a controlled and fluid motion, maintaining proper form and alignment throughout the exercise.
• Perform the desired number of repetitions or time duration for your workout routine.
• Remember to breathe steadily and avoid holding your breath during the exercise.
• Once you have completed the set, lower your knees to the ground and rest in a comfortable position.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on keeping your body in a straight line from head to toe.
• Start with a modified version by performing the exercise on your knees instead of your toes, and gradually progress to the full position as you build strength.
• Inhale as you lower your elbows down towards the ground, and exhale as you push them back up.
• Maintain a neutral spine position throughout the movement. Avoid sagging or arching your back.
• If you feel any discomfort or pain in your wrists, try using push-up handles or placing your hands on dumbbells for a more ergonomic grip.
• Keep your shoulders away from your ears and engage your back muscles to prevent them from hunching.
• Add variations to challenge yourself, such as lifting one leg or arm off the ground while performing the exercise.
• Remember to warm up before attempting this exercise to prepare your muscles and joints for the movement.
• Consistency is key. Aim to incorporate this exercise into your routine at least 2-3 times per week for optimal results.