Once you are able to hold the basic plank for a minute, it’s time to advance your plank. It’s time to go from the static hold planking to a dynamic one. Dynamic plank adds additional challenges to your core stabilizers.
It forces your abs and core muscles to engage and tighten to withstand the dynamic movements. This places far more demands on not just your trunk but also the whole body.
It’s a true step-up from the basic plank.
And it’s a great way to build a stronger core and toned abs.
If you are ready for this advanced plank, this article explains how to do a dynamic plank step-by-step.
How to Do a Dynamic Plank
- Begin the exercise in a plank position on the floor. Your arms should form a 90-degree angle at the elbows. Your forearms support your upper body, while your toes support your lower body.
- Keep your forearms and feet about shoulder-width apart. Your body should form a straight line from your ankles to your head.
- Flex your abs and your glutes. Your head and neck should stay neutral, with your eyes looking a few inches in front of your hands.
- Slowly put your hands on the ground, one hand at a time, until you are in a push-up position. Your arms should be straight at the top position. Hold for 2 seconds and then slowly lower yourself back down by placing one forearm at a time on the floor.
- Repeat 10-12 times per side for 2-3 sets.
Benefits of Plank Exercises
The planks allow you to work your core without putting your back at risk for strains and injuries. This is a unique benefit planks offer. Many other traditional abs and core exercises like situps can easily overstress your hip flexors when not done right. Plank to pushup will strengthen your shoulders, chest, back, and triceps.
It’s a great core exercise that’ll increase your upper body strength for push-ups.