1 ELEVATED PLANK

WHY THIS EXERCISE

THE high plank is an ideal variation of the exercise for getting started. It’s challenging yet easier to perform. By extending our arms during this workout, the plank provides a safer method for strengthening our back and core muscles when in an elevated position. It also distributes your body weight more evenly from head to toe. Providing less load on the spine, this prevents the temptation of arching our back during the workout. The forearm plank (elbow plank) is a lot more challenging for testing your core strength. However, this variation is very beneficial for beginners who are looking to perfect their form or increase strength to perform an elbow plank. An elevated version of the plank also strengthens the upper body, preparing yourself for more challenging variations of the exercise. Your arms and shoulders endure a hard workout as well as your legs. The high plank compliments the elbow plank by targeting the abs and oblique muscles in different areas.

HOW TO DO

Come down to all fours

on a mat. Place both hands on the surface directly under your shoulders. Step back with both feet and make sure they are hip width apart. The position you are in should replicate the starting stage of a push up. Hold this position while keeping your lower back straight and aligned with the rest of your body. Brace your core and keep it engaged at all times. Time yourself to see how long you can hold the plank.

HOW MUCH

Beginners: Hold the high plank (max time) | 2 sets | Rest for 90 seconds Intermediates: Hold the high plank (max time) | 2 sets | Rest for 60 seconds