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Low plank

Execution

  • Lie on the ground with your elbows in line with your shoulders and your feet shoulder-width apart.
  • Push your body up, putting the weight on your forearms and feet.
  • Keep your body straight, you should feel your abs and shoulder muscles.

Points of attention

  • Hips in line with the rest of the body.
  • Push away from the ground and engage your shoulder muscles.
  • Keep your eyes on the ground, neck in line with your spine.

VARIATIONS

PROGRESSION
  • Push-ups
  • Plank with row using dumbells.
  • Hold the plank for a longer time.
REGRESSION

Plank with your knees on the floor.

VARIATION: UP & DOWN PLANK

Plank with your knees on the floor.

 

VARIATION: ROCKING PLANK

Plank with your knees on the floor.

 

VARIATION: PLANK WITH LEG RAISES

Stand in a plank position. Now lift one leg off the ground. Keep the leg straight, the movement should be small and done with your glutes.

 

VARIATION: PLANK WITH HIP DIPS

In a plank position move your hips down to the ground on one side by rotating your hips. You should feel your obliques working.

Muscles involved

  • Abdominals
  • Obliques
  • Chest muscles
  • Shoulder muscles
  • Upper back muscles