Elbow Plank. How-to, proper form and tips
The exercise engages core in a static position and works all abs muscles.
Video demonstration
(excerpt from 'Elbow Plank Exercise'
by Critical Bench Compound)
How to and step by step instructions:
- Lie down on the floor resting on your forearms and knees.
- Straighten your core maintaining a straight line from shoulders to heels.
- Count the seconds you can hold with the body straight.
Hints & tips:
- Do not lower your body and butt.
- Keep your shoulder blades activated as if they were going off your back.
- Keep your neck and head aligned with your body.
- Use multiple variations of the plank as they slightly vary in benefits.
Benefits:
- Improve core strength and stability.
- Strengthen shoulders and neck.
Counting & gamification:
- Count seconds you can hold.
- Start with 20 or 30 seconds but your should be able to increase to one or two minutes.
- Measure your progress by the time you can hold.
Muscles worked and body parts involved:
Primary muscles: Abs, Quads
Secondary muscles: Upper Back, Lowerback, Glutes
Other names
The exercise can be found with other names. Examples are:
- Elbow Plank
- Forearm Plank
- Low Plank
