Plank Switches

1. Begin in an elbow plank position with your elbows directly beneath your shoulders, your forearms on the ground, and your body forming a straight line from head to heels.
2. Push through one arm at a time, straightening it to move from the elbow plank to a high plank position. Place your hand where your elbow was.
3. Once in the high plank position, ensure your wrists are directly under your shoulders and your body is in a straight line.
4. Lower one arm at a time back to the elbow plank position, returning to the starting position.
5. Continue to alternate between the high plank and elbow plank positions, leading with opposite arms.

1. Perform the up-down movements with control to engage the muscles effectively and maintain proper form.
2. Ensure your body stays in a straight line from head to heels during both the high plank and elbow plank positions.
3. Pay attention to wrist alignment in the high plank position, keeping them directly under your shoulders.
4. Breathe rhythmically throughout the exercise, inhaling during the transition and exhaling as you return to the forearm plank.
5. Engage your core throughout the movement to maintain stability and prevent sagging or piking of the hips.

Easier

• If the full plank is challenging, perform the up-down movement with your knees on the ground, maintaining a modified plank position.
• Start with a lower number of repetitions and gradually increase as you build strength and endurance.
• Place your hands on an elevated surface, like a bench or step, to decrease the intensity and focus on form.
• Perform the up-down movements at a slower pace if you're a beginner or working on perfecting your form.