";s:4:"text";s:9498:"Lift your hips so they are higher than your shoulders. This is an intermediate exercise that targets the hips, abdominals, and lower back, while simultaneously increasing shoulder mobility and flexion. Lift your hips so they're higher than your shoulders. Start in plank position, with your elbows directly beneath your shoulders and your feet hip-width apart. This video is unavailable. Make sure that your body forms a straight line from your shoulders to your ankles. Begin in high plank with your feet together. Get a fat-burning blitz with this 'M&F’ hardcore, get-lean training program. Watch Queue Queue.
Start in high plank. It can be used as part of a High Intensity Interval Training routine to improve cardiovascular endurance.
Make sure your left hand stays stacked underneath your left shoulder. Start in plank position, with your elbows directly beneath your shoulders and your feet hip-width apart.
Bring the other arm down so you are in a forearm plank. Learn how to correctly do Elbow Plank Pike Jacks to target Abs, Lower back with easy step-by-step expert video instruction. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. That's one rep. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Mediterranean Diet May Boost Heart Health, More Screen Time Linked to Poor Eating Habits, Physical Exercise Might Strengthen Memory, Northern Chill Announces Olympia Water Supply Program, Northern Chill Gives Back to America’s Heroes, The Rock to Produce a Phil Heath Documentary, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, HIIT 100s: Carve Up a Chiseled Physique in 6 Weeks. Come into a forearm side plank on your left side with your left elbow resting on the floor below your shoulder. Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Start in high plank with your wrists directly under shoulders. Basic high planks and forearm planks are terrific core exercises, but they can feel a little overused. Squeeze your abs throughout the entire movement. Step right foot and right hand to right side immediately following with left foot and left hand. Make sure that your body forms a straight line from your shoulders to your ankles. If you find yourself getting bored during planks before your muscles are even close to tiring out, it might be time to reinvent the classic movement with some killer variations that challenge your core muscles—obliques and lower abs included. Plank Jacks will also build coordination and conditioning. And remember to do both sides! Repeat with the opposite leg. Place your elbows directly under your shoulders. If your wrists bother you, try this move on your forearms, like this. Keeping your core engaged, jump your feet out and in (like jumping jacks). Then lift one foot off the ground and tap it next to your other foot. To revisit this article, visit My Profile, then View saved stories. Bend one arm to bring the elbow and forearm to the floor. Don't allow your hips to sag and drop low at any point. Here are 11 ways to give a little extra oomph to this workout mainstay. Plank Jacks How To. If your wrists bother you, try this move on your forearms, like. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. Start in plank position, with your elbows directly beneath your shoulders and your feet hip-width apart. Tighten abs, and jump your feet to the right, bringing your knees toward your right elbow.