AÂ FIT30 EXERCISE
Low Hold Plank
The Low Hold Plank is a foundational bodyweight exercise that primarily targets the core and upper body. It involves maintaining a low plank position with the body in a straight line from head to heels, supported by the hands.
HOWÂ TO
How do I do a Low Hold 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.
- Lower your chest so that it is as close to the floor as possible without touching the floor.
- 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 Low Hold 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 Low Hold Plank?
Easier
- If a full low plank is challenging, start with a knee plank by balancing on your knees rather than toes.
- Perform the plank on your forearms instead of your hands for a slightly different variation.
What are the benefits of a Low Hold Plank?
Core Strength
Muscle Stamina
Improved Posture
A jump30 workout
Don't Cluck With me
Complete 4 Rounds In 27:20
- Bodyweight Squats (0:20)
- Bodyweight Squat Hold (0:20)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (0:20)
- Crunches (0:10)
- Pulse Ups (0:10)
- Knee Hugs (0:10)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (0:20)
- High Plank Knees-to-Chest (0:10)
- High Plank Knees-to-Elbows (0:10)
- Low Hold Plank (0:10)
- Rest (0:15)
- Freestyle Jump (1:00)
- Rest (1:00)
Free
A bodyweight30 workout
You're Dino-Mite!
Complete 7 Rounds In 27:00
- Elbow Plank (00:30)
- Squat Jacks (00:15)
- Rest (00:15)
- High Plank (00:30)
- Squat Jacks (00:15)
- Rest (00:15)
- Elbow Plank (00:30)
- Squat Jacks (00:15)
- Low Hold Plank (00:15)
- Rest (1:00)
Free