Front Plank on Elbow Toe Tap (female)

Front Plank on Elbow Toe Tap demonstration gif

Instructions:

  • 1Start in a front plank position with your elbows directly beneath your shoulders and your body in a straight line from your head to your heels
  • 2Lift your right foot and tap it out to the side, then bring it back to the starting position
  • 3Repeat this movement with your left foot
  • 4Continue to alternate legs for the duration of your set
  • 5Ensure to keep your body still and engaged during the exercise

Tips:

  • Keep your hips leveled throughout the exercise to effectively engage your obliques
  • Try not to drop your head or let your lower back sag
  • Practice correct breathing; exhale when tapping and inhale when returning to the plank position
  • Do not rush the movements - control is key

Mastering the Front Plank on Elbow Toe Tap for Core Strength

The Front Plank on Elbow Toe Tap is a dynamic exercise that not only challenges the core but also engages multiple muscle groups, making it an excellent addition to any fitness routine. This bodyweight exercise primarily targets the hips while also activating synergistic muscles including the deltoids, gluteus maximus, obliques, pectoralis major, quadriceps, soleus, and tensor fasciae latae.

To perform the Front Plank on Elbow Toe Tap effectively, start in a forearm plank position with your elbows directly beneath your shoulders and your body in a straight line from head to heels. Engage your core and glutes to maintain stability. As you tap your toes to the side, focus on keeping your hips level to avoid rotating your body. This movement not only strengthens the core but also improves balance and flexibility.

Tips for Success

  • Engagement: Keep your core muscles tight throughout the exercise to maximize effectiveness.
  • Breathing: Maintain a steady breathing pattern to prevent tension buildup and increase endurance.
  • Form: Ensure your body remains in a straight line, avoiding sagging or arching in your hips.
  • Modify if Necessary: If you find the exercise too challenging, you can drop to your knees to reduce the load while building strength.
  • Progression: As you become more comfortable, increase the speed of the toe taps or extend the duration of the hold for added challenge.

Incorporate the Front Plank on Elbow Toe Tap into your workouts two to three times a week, and you'll notice improvements in your core strength and overall stability. Whether you are a beginner or an experienced fitness enthusiast, this exercise can be modified to suit your level, making it a versatile choice for everyone.

Front Plank on Elbow Toe Tap Muscles Worked

Arms

Back

Core

Legs