Elbow Plank
How to do Elbow Plank?
The elbow plank, also known as a forearm plank, is a highly effective core exercise that focuses on strengthening the abdominal muscles, shoulders, and stabilizers throughout the body. By holding a plank position on your forearms instead of your hands, this variation increases the intensity on the core and lower back while reducing strain on the wrists. Elbow planks are an essential exercise for improving posture, core strength, and endurance.
Steps to Perform a Proper Elbow Plank
1. Starting Position:
• Begin on your hands and knees, then lower your forearms to the floor with your elbows directly underneath your shoulders. Your forearms should be parallel to each other, with your hands either flat on the ground or clasped together.
• Extend your legs straight behind you with your toes on the floor, creating a straight line from your head to your heels.
2. Body Alignment:
• Engage your core by pulling your belly button toward your spine to prevent your hips from sagging or lifting too high. Your body should remain in a straight line.
• Keep your neck in a neutral position by looking down at the floor, ensuring your head stays aligned with your spine.
3. Engage Your Core and Glutes:
• Tighten your abdominal muscles, glutes, and quads to maintain stability. Keep your lower back flat and avoid arching or rounding your spine.
4. Hold the Position:
• Hold the elbow plank for the desired duration, focusing on maintaining proper form and breathing steadily throughout the hold.
5. Complete the Set:
• Once you’ve held the plank for your goal time, gently lower your knees to the ground and rest.
Benefits of Elbow Planks
• Strengthens the Core: Elbow planks are one of the most effective exercises for building core strength, engaging the abdominals, obliques, and lower back muscles.
• Improves Posture: By engaging the core, shoulders, and glutes, elbow planks promote better posture and proper body alignment.
• Enhances Shoulder Stability: Holding the plank position on your forearms requires shoulder engagement and helps build shoulder stability and endurance.
• Low Impact: This exercise is low impact and easy on the joints, making it a safe option for most fitness levels.
• Increases Endurance: Holding a plank for an extended period challenges the endurance of the core and stabilizing muscles.
• Promotes Functional Strength: Elbow planks improve overall functional strength, which benefits daily movements and sports performance by enhancing core control and balance.
• No Equipment Needed: Elbow planks can be performed anywhere, requiring no equipment, making them a versatile and convenient exercise.
Tips for the proper execution of Elbow Plank
Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.
Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.
Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.
Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.
Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.
Muscles worked when doing Elbow Plank
Primary Muscles:
•Core: Abdominals and obliques (for stabilization)
•Shoulders: Anterior deltoids (for support and stability)
•Lower Back: Erector spinae (supports the spine and prevents sagging)
Secondary Muscles:
•Glutes: Engaged to maintain body alignment and reduce pressure on the lower back
•Quadriceps: Engaged to keep the legs straight and help maintain a stable position
•Chest: Pectoralis major and minor (engaged to stabilize the upper body)
•Forearms and Wrists: Stabilize the upper body during the plank
Primary Muscle(s):
Abdominal
Oblique
Secondary Muscle(s):
Anterior delt
Lower back
Equipment needed for Elbow Plank
Adjust the difficulty of Elbow Plank
How to make Elbow Plank harder?
How to make Elbow Plank easier?
How to make Elbow Plank harder?
To make Elbow Plank harder:
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Increase Duration: Hold the plank for a longer time, such as 60-90 seconds, to challenge your endurance and core strength.
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Add Leg Lifts: While holding the plank, lift one leg a few inches off the ground and hold for a few seconds. Alternate between legs to increase the challenge and engage the glutes more intensely.
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Weighted Plank: Add a weighted vest or place a weight plate on your lower back to increase resistance and make the exercise more difficult.
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Plank with Arm or Leg Reaches: While in the plank position, extend one arm or one leg forward or backward, holding for a few seconds to add instability and further engage the core.
How to make Elbow Plank easier?
To make Elbow Plank easier:
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Perform on Your Knees: Lower your knees to the ground while maintaining the plank position with your upper body. This reduces the load on your core and makes it easier to maintain proper form.
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Shorten the Duration: Start with shorter plank holds (10-20 seconds) and gradually increase the duration as your core strength improves.
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Use an Elevated Surface: Place your forearms on an elevated surface (like a bench or step) to reduce the intensity while still engaging the core.
