If you think a regular plank is not challenging enough, try this variation. The key is to keep your back flat with little movement in your body while moving the plate through a “U” position. Add this to your core workout and perform exercise for 45 seconds.
Breakdown of the Exercise
First, choose a weight that is challenging for you yet you can maintain good form throughout the entire exercise. I chose a 25 pound plate for demonstration purposes and because of the surface. I have used a 45 pound plate before on turf because it slides a little easier. Next, set your feet about hip width apart and push yourself up into plank position. The wider your feet are, the easier the exercise will be. Start with the plate slightly in front of your head on one side of your body. That arm should be out-stretched holding the plate.
While keeping the core tight, pull the plate straight back until it is low enough to pass the other hand planted on the floor.
The next part of the exercise may cause a slight shift of weight to allow for proper form. You want to make sure you are pushing the plate from the starting side of the body to the other side. Make sure you maintain a flat back.
You will have to transition your weight to the other side to resume the exercise.
With a slight shift in weight, position your hand on the back of the plate so you can push up straight in front of you. Push the plate so it is slightly in front of your head with your hand out-stretched holding the plate.
Repeat same movements in reverse to get the plate back to starting position. Once you make the entire “U” shape, that counts as 1 repetition. See how many repetitions you can finish in 45 seconds. Remember, you want to maintain a flat back with minimal movement in the body throughout the entire exercise. Keeping the movements slow and controlled will help.
- People will push their hips up in the air so their back is not flat.
- People will let their belly sag to the ground which creates a “dip” in the back and can put too much stress on the low back.
- People will shift their weight too much while moving the plate in the “U” position.
- Do not rush this exercise. Use slow controlled movements allowing the core to fully engage during the entire exercise.