Move of the Week: Elbow Plank to Elbow Side Plank

As promised this morning, I’m back!

It’s no secret that I love PLANKS.  Right, class peeps?!

Cue flashback to the CBC party bus car ride when I yelled out “PLAAANK” really loud.

Jen?

Anyways, here’s a favorite plank variation of mine!

Elbow Plank to Elbow Side Plank

Step 1

Get face down on the floor resting on your forearms and knees.  Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.

Let’s talk form!

  • Keep your neck in line with your spine.
  • Make sure that your elbows are directly underneath your shoulders.
  • Keep your abdominals tucked tightly.
  • Don’t let your butt stick straight up in the air.
  • Keep your back flat, don’t let it droop or the hips drop.
  • You should picture your body as a long straight board.  Or a plank!  Would you look at that.

Step 2

Hold the position for your prescribed amount of time.  Shaking is good!  It means you’re working.

Step 3

WITHOUT coming down, rotate so you are facing one side and now in a side elbow plank.

Let’s talk form again.

  • Shoulders, hips, and legs should be stacked.
  • The elbow that is on the floor should remain aligned underneath the shoulder.
  • The other hand can be on your hip (easier) or raised in the air (harder) as seen above.
  • Make sure to keep your hips raised and square.

If you are new to the side plank:  You can drop that lower knee to the ground, and work your way up to balancing on the foot.

If you are looking for something a little more advanced:  Raise your top leg up as shown above.

Step 4

Rotate back to your regular elbow plank (starting position in Step 1), again without coming down, and hold.

You will want to continue rotating through regular elbow plank, and the two side elbow planks, for the prescribed amount of repetitions and duration.  Start low and work your way up!

What’s your favorite plank variation???

Hope you guys are doing something more exciting than I am tonight… off to do my taxes!

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3 thoughts on “Move of the Week: Elbow Plank to Elbow Side Plank

  1. Pingback: Move of the Week: Reverse Plank with Leg Lifts | Fitness & Feta

  2. Pingback: Move of the Week: Double Crunches | Fitness & Feta

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