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Elbow Up and Down Dynamic Plank

Elbow Up and Down Dynamic Plank

The "Elbow Up and Down Dynamic Plank" is a challenging and effective exercise that targets multiple muscle groups in your core, upper body, and glutes. This exercise combines the benefits of a traditional plank with dynamic movements to elevate the intensity and engage your muscles even more. To perform the Elbow Up and Down Dynamic Plank, start in a plank position with your forearms resting on the floor, elbows directly under your shoulders, and feet together. Maintain a straight line from your head to your heels, engaging your core and glutes throughout the exercise. From this starting position, you will lift one forearm off the ground and place your hand on the floor, one at a time, raising yourself up into a high plank position. Then, lower back down onto your forearms, one forearm at a time, returning to the initial position. The dynamic movement of lifting and lowering your body challenges your stability and engages the muscles of your core, including the rectus abdominis, transverse abdominis, and obliques. This exercise also activates your shoulders, triceps, and chest as you push yourself up into the high plank position and lower back down. Additionally, the Elbow Up and Down Dynamic Plank can also help improve your posture and overall body strength. Incorporating this exercise into your routine can enhance your overall fitness and help you build a strong and stable core. Start by performing a few repetitions and gradually increase as you build strength and confidence. Remember to focus on maintaining proper form and breathing throughout the exercise for optimal results. Challenge yourself, but listen to your body and modify or stop if any pain or discomfort arises.


  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line from your head to your heels.
  • Engage your core and lift your right elbow off the ground, bringing it towards the ceiling.
  • Lower your right elbow back down to the starting position.
  • Repeat the movement with your left elbow, lifting it off the ground and then lowering it back down.
  • Continue alternating between your right and left elbows, ensuring that your body remains stable and in a straight line throughout the exercise.
  • Perform the desired number of reps or time duration for this exercise.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Keep your elbows directly under your shoulders to ensure proper alignment.
  • Breathe deeply and rhythmically throughout the movement to oxygenate your muscles.
  • Focus on maintaining a straight line from your head to your heels for optimal form.
  • Start with shorter durations and gradually increase the length of time you can hold the plank.
  • Incorporate variations such as adding leg lifts or side planks to challenge different muscle groups.
  • Ensure you have a stable surface or mat to perform the exercise on for safety and comfort.
  • Listen to your body and rest when needed to prevent overexertion or injury.
  • Support your body weight evenly on your forearms and toes to distribute the load effectively.
  • Perform this exercise regularly to improve core strength and stability.

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