Planks are a great foundation core exercise but they can get boring pretty quickly. The Plank walk-up is a great advanced version to spice it up a little. Not only is it a core exercise but it’s an anti-rotational exercise. What does that mean you ask? Well, to get the most out of this exercise, you want to be able to perform without twisting or rotating at the hips (easier said than done). A good trick to make sure you’re staying squared at the hips is to place a yoga block or a small pylon on your lower back and try your best to make it from the start to the end of the set without the object sliding off your back. If it falls, that means you’re moving at the hips and glutes too much.
Another great benefit to this version is it’s an upper-body exercise as well. You will get similar strength benefits as the push up – shoulder, upper back and tricep work but it requires a lot more shoulder stabilization since you’re going up and down one arm at a time. Building shoulder stabilization is important for healthy and happy shoulders and rotator muscles.
How To:
Get into plank position, forearms on the floor, elbows under your shoulders, legs extended behind you.
(A). Place your right hand flat on the floor
(B) Then your left, straightening your arms to pushup position
(C). Return to start by lowering onto your right, then left, forearms. Repeat, leading with your left hand (so you don’t burn out arm more than the other); alternate. Peform 3 sets of 8-12 each side.