AÂ FIT30 EXERCISE
High Plank
The High Plank is a foundational bodyweight exercise that primarily targets the core and upper body. It involves maintaining a plank position with the body in a straight line from head to heels, supported by the hands.
HOWÂ TO
How do I do a High Plank?
- Begin on your hands and knees in a tabletop position.
- Align your wrists directly under your shoulders with your fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes.
- Ensure your body forms a straight line from your head to your heels.
- Engage your core muscles to prevent sagging in the lower back.
- Keep your shoulders stacked over your wrists, and avoid letting them hunch up towards your ears.
- Maintain a neutral spine by keeping your head in line with your spine.
- Look down at the floor to avoid straining your neck.
- Engage your abdominal muscles, quads, and glutes for full-body activation.
- Breathe deeply and consistently while holding the position.
- Hold the position for a set duration.
TIPS
What are some tips for a High Plank?
- Focus on maintaining a straight line from head to heels. Avoid arching or rounding the back.
- Ensure your hands are directly under your shoulders for optimal stability.
- Actively contract your core muscles to stabilize the spine and prevent the lower back from sagging.
- Breathe deeply and avoid holding your breath. Controlled breathing helps with stability.
- Distribute weight evenly on your toes and avoid letting the hips rise too high or sag too low.
- Keep your shoulder blades pulled down and back to maintain stability in the upper body.
MODIFICATIONS
How do I modify a High Plank?
Easier
- If a full high plank is challenging, start with a knee plank by balancing on your hands and knees.
- Place your hands on an elevated surface, like a bench or step, to decrease the intensity.
Harder
- Instead of holding a static high plank, incorporate knee-to-elbow movements for added challenge.
- Lift one arm at a time while maintaining the plank position to engage the upper back.
Neutral
- Perform the plank on your forearms instead of your hands for a slightly different variation.
What are the benefits of a High Plank?
Core Strength
Upper Body Strength
Muscle Stamina
A dumbbell30 workout
You're So Dandy!
Complete 8 Rounds In 27:00
- Squat Curls (0:20)
- Tricep Extensions (0:20)
- Rest (0:10)
- High Plank (0:20)
- Elbow Plank (0:20)
- Rest (0:10)
- Squat Curls (0:20)
- Tricep Extension (0:20)
- Shoulder Press (0:10)
- Rest (1:00)
Free
A bodyweight30 workout
You're Fabulous AF
Complete 5 Rounds In 26:30
- Seal Jacks (01:00)
- Elbow Plank (00:30)
- Calf Raises (01:00)
- High Plank (00:30)
- Forward Lunges (01:00)
- Elbow Plank Hip Dips (00:30)
- Rest (1:00)
Free