In & Out Plank
How to: In & Out Plank
Primary Muscles Used:Abs
Exercise Families:Trunk Anti-Extension
- Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Gently draw your ribs to your hips to engage your core and ensure that your spine remains in a neutral position. This is your starting position.
- While keeping your hips as still as possible, step your left foot outwards slightly, followed by your right foot, so that your feet are hip-width apart.
- While keeping your hips as still possible, step your left foot inwards, followed by your right foot, to return to the starting position. Repeat for the specified amount of time.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.