Elbow plank
The elbow plank is an essential exercise for strengthening the core muscles. It is a popular isometric abdominal exercise that can be found in any exercise program, group fitness class or yoga session. This exercise is a great way to target the muscles of the core, particularly the deep core muscles known as the transversus abdominis. Additionally, it is often prescribed by fitness professionals to help alleviate back pain, or to teach proper bracing techniques. The elbow plank is a great way to increase strength and stability in the abdominal region, as well as help to improve posture and balance. It is an exercise that can be done anywhere, and requires no equipment or special skills. All you have to do is get into the plank position and hold it for the desired amount of time. The elbow plank is a great exercise to incorporate into any fitness routine, and is sure to help you achieve the results you are looking for.
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The elbow plank is a great way to strengthen and stabilize the core, while also helping to improve posture and balance.
- It is an essential exercise for targeting the deep core muscles, such as the transversus abdominis.
- It is often prescribed by fitness professionals to help alleviate back pain, or to teach proper bracing techniques.
- The elbow plank is a great exercise to incorporate into any fitness routine, and requires no equipment or special skills.
- When performed correctly, it forces the core to stabilize in space.
- To progress, you can lift an arm or leg, or place a weight plate on the upper back.
- The elbow plank is an easy exercise to do anywhere, and is sure to help you achieve the results you are looking for.
Step by Step Instructions For Elbow plank
- Lie face down on the floor.
- Place your forearms on the floor, positioning them directly below your shoulders.
- Bend your elbows at a 90-degree angle, so that your forearms are parallel to each other.
- Extend your legs behind you, resting your weight on your toes.
- Engage your core muscles by drawing your belly button towards your spine.
- Keep your body in a straight line from your head to your heels, avoiding any sagging or arching in the back.
- Hold this position for the desired amount of time, focusing on maintaining proper form and breathing rhythmically.
- To increase the intensity, you can lift one arm off the ground and extend it straight out in front of you, while keeping the rest of your body stable.
- Alternatively, you can lift one leg off the ground and extend it straight behind you, while keeping the rest of your body stable.
- Repeat the exercise for the desired number of repetitions or time.
- Remember to listen to your body and stop if you experience any pain or discomfort.
Warm Up Tips
- Start by getting into a prone position on the floor, with your weight supported on your toes and forearms.
- Make sure your arms are bent and directly below your shoulders.
- Keep your body straight at all times during the exercise.
- Hold the plank position for as long as possible, aiming to increase the duration over time.
- To make the exercise more challenging, you can raise one arm or leg while holding the plank.
- Focus on engaging your core muscles, particularly the transversus abdominis, throughout the exercise.
- Remember to breathe continuously and avoid holding your breath.
- Pay attention to maintaining proper form, keeping your hips in line with your shoulders and avoiding any sagging or arching of the back.
- If you experience any discomfort or pain, stop the exercise and consult a fitness professional.
- Incorporate the elbow plank into your regular fitness routine to strengthen your core, improve posture, and enhance balance.
- Remember that consistency is key, so aim to perform the elbow plank regularly for optimal results.
Elbow plank Safety Tips
- Start with proper form: Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms should be bent and directly below the shoulders.
- Maintain a straight body: Keep your body straight at all times during the exercise. Avoid arching or rounding your back, as this can lead to strain or injury.
- Engage your core muscles: Focus on engaging your core muscles, particularly the deep core muscles known as the transversus abdominis. This will help to strengthen and stabilize your abdominal region.
- Start with a comfortable duration: Begin by holding the elbow plank for as long as you can maintain proper form without feeling excessive strain. Gradually increase the duration as you get stronger.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you feel any sharp or intense pain, stop immediately and consult a healthcare professional.
- Modify for increased difficulty: Once you have mastered the basic elbow plank, you can increase the difficulty by raising an arm or leg. This will challenge your balance and stability even more.
- Use a mat or towel for comfort: Planking on a hard surface may be uncomfortable for your elbows and forearms. Place a mat or towel underneath for added comfort and support.
- Breathe properly: Remember to breathe throughout the exercise. Inhale deeply through your nose
Incorporating Into Other Workouts
One way to incorporate the elbow plank into workouts is to include it as part of a core strengthening circuit. Here's an example of how it can be done:
1. Start with a warm-up consisting of light cardio exercises such as jogging or jumping jacks.
2. Move on to a series of dynamic stretches to prepare the muscles for the workout.
3. Begin the core circuit by performing the elbow plank for 30 seconds to 1 minute. Focus on maintaining proper form and engaging the core muscles.
4. After completing the elbow plank, move on to another core exercise such as crunches or Russian twists.
5. Repeat the circuit 2-3 times, gradually increasing the duration of the elbow plank as you progress.
6. To make the exercise more challenging, try lifting one arm or leg while holding the plank position, or place a weight plate on your upper back.
7. Finish the workout with a cool-down consisting of stretching exercises to help prevent muscle soreness and improve flexibility.
By incorporating the elbow plank into a core circuit, you can effectively strengthen and stabilize your core muscles while also improving posture and balance. Remember to listen to your body and adjust the intensity of the exercise as needed.