Instructions:
- 1Start in a high plank position with your hands below your shoulders and legs extended behind you
- 2Keep your body in one straight line while stepping your right hand and foot out to the right side
- 3Repeat this on the left side moving your left hand and foot out the the left
- 4Move to the right for 4 to 6 steps, then move to the left for 4 to 6 steps
- 5Keep your core activated, back straight and gaze forward
Tips:
- Avoid dropping or elevating hips, maintain a straight alignment
- Keep your movements slow and controlled
- Try to minimize body rocking as you move
- Start with small steps and gradually increase as you get comfortable
Lateral Elbow Plank Walk: A Comprehensive Guide
The Lateral Elbow Plank Walk is an effective bodyweight exercise that targets the waist while enhancing core stability and strength. This exercise is suitable for individuals of all fitness levels and can be easily integrated into various workout routines. It's often referred to as the "Side Elbow Plank Walk" or simply the "Elbow Plank Walk" in some fitness communities.
How to Perform the Lateral Elbow Plank Walk
- Begin by assuming a plank position on your elbows, ensuring that your body forms a straight line from head to heels.
- With your elbows directly under your shoulders, engage your core and keep your hips level.
- Step your right arm and right foot out to the side, followed by your left arm and left foot, moving laterally in a controlled manner.
- Continue this lateral movement for several steps, then reverse the direction to return to your starting position.
Benefits of the Lateral Elbow Plank Walk
Incorporating the Lateral Elbow Plank Walk into your workout routine can offer numerous benefits:
- Core Stability: This exercise engages multiple muscle groups, particularly the core, helping to build stability and strength.
- Improves Coordination: The lateral movement challenges coordination and balance, enhancing overall athletic performance.
- Global Engagement: While primarily targeting the waist, this exercise also activates muscles in the arms and shoulders.
Tips for Maximum Effectiveness
To ensure you get the most out of the Lateral Elbow Plank Walk, keep these tips in mind:
- Maintain a neutral spine throughout the exercise to prevent strain and injury.
- Focus on quality over quantity; perform the movement slowly and intentionally.
- Engage your core muscles throughout to enhance the effectiveness of the exercise.
- Consider adding variations, such as holding the plank position for a few seconds at intervals, to increase intensity.
Incorporate the Lateral Elbow Plank Walk into your exercise regimen to enhance your core strength and stability. Remember to combine it with a balanced workout routine for the best results!