Instructions:
- 1Get into a plank position with your elbows directly under your shoulders
- 2Spread your feet wider than hip width apart
- 3Keep your body in a straight line from head to heels
- 4Engage your core and maintain this position
- 5Hold this position as long as you can or for a determined time
Tips:
- Keep your gaze at a spot on the floor to keep your neck in a neutral position
- Don't let your hips sink or lift up, your body should maintain a straight line
- Remember to breathe regularly during the exercise
- To make the exercise more challenging, try to hold the position for a longer time
Wide Front Elbow Plank: Strengthening Your Core
The Wide Front Elbow Plank is an excellent body weight exercise that primarily targets the waist while offering a full core workout. This exercise is sometimes referred to as a Wide Plank or Elbow Plank, depending on the variation you choose to perform. It's perfect for anyone looking to enhance their strength and stability, making it a popular addition to various fitness routines.
How to Perform the Wide Front Elbow Plank
- Begin in a plank position on your elbows, ensuring your wrists are directly under your shoulders and your body is in a straight line from head to heels.
- Widen your stance by placing your elbows further apart, engaging your core throughout the movement.
- Hold this position, maintaining a neutral spine and avoiding any sagging or arching.
- Try to hold the plank for 20 to 30 seconds, gradually increasing your time as you build strength.
Tips for Success
- Breathing: Remember to breathe steadily during the hold, as proper breathing helps maintain stability.
- Alignment: Keep your hips in line with your knees and shoulders to prevent strain on your lower back.
- Modify if Necessary: If you're new to planks, consider starting on your knees or holding the plank on the hands for more support.
The Wide Front Elbow Plank not only improves core strength but also promotes balance and endurance. Incorporating this exercise into your routine can lead to improved athletic performance and overall fitness. Challenge yourself to hold the position longer or combine it with other core exercises for a comprehensive workout.