Step by Step Guide

  1. Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
  2. Engage your core muscles and keep your hips stable throughout the exercise.
  3. Brace your core by drawing your navel towards your spine to maintain stability and prevent your lower back from sagging.
  4. Lift your right foot off the ground and slowly bring your right knee towards your chest, aiming to touch your right elbow or shoulder.
  5. Keep your hips level and avoid lifting your hips or rounding your back.
  6. Extend your right leg back to the starting position, returning to the high plank position.
  7. Keep your body stable and maintain control throughout the movement.
  8. Repeat the movement with your left leg, bringing your left knee towards your chest and aiming to touch your left elbow or shoulder.
  9. Continue alternating between right and left legs in a smooth and controlled manner.
  10. Perform the exercise at a pace that challenges you while allowing you to maintain proper form and control.
  11. Aim for a consistent rhythm and avoid rushing through the movement.

Benefits of The Plank Climber

  1. Core Strength: “Plank Climber” targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, helping to strengthen and stabilize the core muscles.
  2. Upper Body Engagement: The exercise also engages the shoulders, arms, and chest muscles, providing an effective upper body workout and promoting upper body strength and endurance.
  3. Lower Body Activation: Bringing the knees towards the chest engages the hip flexors and quadriceps, contributing to lower body strength and stability.
  4. Cardiovascular Endurance: The dynamic nature of “Plank Climber” elevates the heart rate, providing cardiovascular benefits and improving endurance over time.
  5. Improved Coordination: Alternating between bringing each knee towards the chest challenges coordination and balance, enhancing overall body awareness and coordination.

Tips for Beginners:

  1. Start Slowly: Begin with a slower pace and focus on mastering the movement pattern before increasing speed or intensity.
  2. Maintain Proper Form: Pay attention to maintaining a straight line from head to heels throughout the exercise, avoiding sagging or arching in the lower back.
  3. Engage Core Muscles: Keep your core muscles engaged throughout the movement to stabilize your torso and protect your spine.
  4. Controlled Breathing: Breathe rhythmically throughout the exercise, inhaling as you extend your leg back and exhaling as you bring your knee towards your chest.