Step by Step Guide

  1. Starting Position (High Plank):
    • 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. Lower to Low Plank:
    • From the high plank position, lower yourself down to a low plank position one arm at a time.
    • Begin by lowering your right forearm to the ground, followed by your left forearm, until you are in a forearm plank position.
    • Maintain a straight line from head to heels as you lower yourself down, keeping your core engaged throughout.
  3. Maintain Low Plank Position:
    • Hold the low plank position for a brief moment, making sure to keep your body stable and your core engaged.
    • Keep your elbows directly under your shoulders and your forearms parallel to each other.
  4. Return to High Plank:
    • From the low plank position, push yourself back up to the high plank position one arm at a time.
    • Begin by pressing through your right forearm, followed by your left forearm, until you are back in the high plank position.
    • Keep your core engaged and your body in a straight line as you return to the starting position.
  5. Repeat the Movement:
    • Continue to alternate between the high plank and low plank positions, moving with control and maintaining proper form throughout the exercise.

Benefits of The High Plank to Low Plank

  1. Core Strengthening: This exercise targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, to improve strength and stability.
  2. Upper Body Endurance: Moving between the high plank and low plank positions engages the shoulders, chest, and triceps, helping to increase upper body endurance.
  3. Improved Coordination: Alternating between the high plank and low plank positions challenges coordination and proprioception, enhancing overall body awareness.
  4. Functional Strength: The dynamic nature of the exercise mimics real-life movements and activities, helping to improve functional strength and performance.

Tips for Beginners:

  1. Start Slowly: Beginners should begin with a slower pace and focus on maintaining proper form throughout the movement.
  2. Control the Movement: Lower and raise yourself between the high plank and low plank positions with control, avoiding any sudden or jerky movements.
  3. Modify as Needed: If lowering to the low plank position is too challenging, beginners can start on their knees before progressing to the full plank variation.
  4. Listen to Your Body: If you experience any discomfort or strain, stop the exercise and reassess your form before continuing.