Step by Step Guide

  1. Starting Position:
    • Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
    • Engage your core muscles by drawing your navel towards your spine and bracing your abdominals.
    • Keep your feet hip-width apart and your toes pressing into the ground for stability.
  2. Open Arms to the Side:
    • From the high plank position, simultaneously open your arms out to the sides, reaching them away from each other.
    • Keep your arms straight and parallel to the ground, maintaining stability in your shoulders and core.
  3. Close Arms Together:
    • Bring your arms back together towards the centerline of your body, crossing them over each other in front of your chest.
    • Keep your movements controlled and avoid letting your hips shift or sag during the motion.
  4. Repeat the Open and Close Movement:
    • Continue to alternate between opening your arms out to the sides and closing them together in front of your chest.
    • Focus on maintaining a strong plank position throughout the exercise, with minimal rocking or swaying of the body.
  5. Maintain a Steady Pace:
    • Perform the open and close motion at a steady pace, aiming for smooth and controlled movements without rushing.
  6. Continue for Desired Repetitions:
    • Repeat the open and close movement for the desired number of repetitions or time duration, focusing on quality over quantity.

Benefits of The Plank Open & Close

  1. Core Strengthening: This exercise targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, to improve strength and stability.
  2. Shoulder Activation: Opening and closing the arms engages the shoulder muscles, including the deltoids and stabilizers, helping to improve upper body strength and stability.
  3. Improved Coordination: Coordinating the movement of opening and closing the arms challenges coordination and proprioception, enhancing overall body awareness.
  4. Enhanced Upper Body Endurance: Performing the exercise in a high plank position helps to build endurance in the shoulders, chest, and arms.

Tips for Beginners:

  1. Start Slowly: Beginners should begin with a slower pace and smaller range of motion to focus on proper form and technique.
  2. Maintain Core Engagement: Focus on keeping your core muscles engaged throughout the exercise to support your spine and protect against lower back strain.
  3. Control the Movement: Perform the open and close motion with control, avoiding any sudden or jerky movements that could compromise form.
  4. Listen to Your Body: If you experience any discomfort or strain, stop the exercise and reassess your form before continuing.