A FIT30 EXERCISE
Plank Pulses
Plank Pulses are a variation of the traditional plank exercise that involves small, controlled pulsing movements. This modification adds an extra challenge to the core muscles.
HOW TO
How do I do Plank Pulses?
- Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core muscles by drawing your navel toward your spine.
- Perform small, controlled pulsing movements by pushing off on your toes, slightly moving your body forward and backward in a pulsing motion.
- Keep your upper body stable and avoid sagging or lifting your hips too high.
- Perform the pulses in a continuous and controlled motion for the desired duration.
TIPS
What are some tips for a Plank - Pulse?
- Focus on controlled and deliberate movements to maximize the engagement of the core muscles.
- Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
- Maintain a neutral spine, avoiding excessive arching or rounding of the back.
- Breathe deeply and consistently to support the engagement of your core muscles.
MODIFICATIONS
How do I modify Plank Pulses??
Easier
- If the full range of motion is challenging, reduce the depth of the pulsing movement, focusing on maintaining good form.
- Start with knee plank pulses if a full plank position is too challenging, gradually progressing to a full plank as strength improves.
Neutral
- Perform the pulses in an elbow plank position for a variation that may feel more comfortable for some individuals.
What are the benefits of Plank Pulses?
Abs
Core Strength
Endurance
A dumbbell30 workout
Don't Feed After Midnight
Complete 4 Rounds In 26:40
- Romanian Deadlift (0:45)
- Rest (0:25)
- Elbow Plank (0:30)
- High Plank (0:30)
- Rest (0:25)
- Dumbbell Thrusters (0:45)
- Rest (0:25)
- Elbow Plank Jacks (0:30)
- High Plank Pulses (0:30)
- Rest (0:25)
- Romanian Deadlift (0:45)
- Rest (1:00)
Free
A bodyweight30 workout
Awe, Bell No!
Complete 7 Rounds In 27:00
- High Knees (00:30)
- Butt Kickers (00:30)
- Elbow Plank Pulses (00:30)
- Mountain Climbers (00:30)
- Donkey Kicks (00:30)
- Glute Bridges (00:30)
- Rest (1:00)
Free