Plank High to Low
The Plank High to Low is a dynamic variation of the traditional plank that not only improves your core stability but also increases strength in your arms, shoulders, and back. This exercise adds a movement element to the standard plank, activating more muscles and improving your endurance.
Execution
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1
Begin 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.
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2
Engage your abdominal muscles and keep your body as still as possible.
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3
Now lower yourself by bending your right elbow and placing it on the floor, followed by your left elbow, so that you come into a low plank position.
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4
Then press yourself back up into the high plank position, starting with your right arm and then your left arm.
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5
Repeat this movement, alternating which arm you move first.
Benefits
- Improves core stability and strength.
- Increases muscular endurance and strength in the upper body.
- Helps develop better posture.
- May help reduce back pain by strengthening the core.
Common Mistakes
- ! Letting your hips sag, which places extra pressure on your lower back.
- ! Sticking your buttocks too high in the air, which reduces the effectiveness of the exercise.
- ! Not engaging your core throughout the entire exercise.
- ! Moving from the high plank to the low plank too quickly, causing you to lose control.
Key Muscles
This exercise targets the core muscles, including the rectus abdominis, obliques, and transversus abdominis. In addition, the shoulders, chest, triceps, and the muscles around the shoulder blades are trained.
Possible Alternatives
- If the transition from high to low is too challenging, try holding the static high or low plank to build strength.
- For an extra challenge, add a leg lift in each plank position.
- Use an unstable surface such as a TRX or BOSU ball to increase the intensity.
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