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Core and abs · Strengthening

Dynamic Plank with Bent/Extended Elbows

Dynamic plank with bent/extended elbows, 3 sets, 10 repetitions

Illustration of the Dynamic Plank with Bent/Extended Elbows exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Assume a forearm plank position with your body well aligned from head to feet. Slowly transition into a high plank on your hands, then lower back onto your forearms while controlling the movement.

Tips: Keep your back straight and your abdominal muscles engaged to prevent your hips from sagging. Perform the movement slowly to maximize effectiveness and safety.

Progression: Gradually increase the number of repetitions or the duration of each position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Position de gainage sur les avant-bras
Clinical goal
Renforcement des abdominaux
Also known as
gainage bras fléchis et tendus, planche dynamique coudes mains, gainage alterné coudes mains

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.