abdominals
Plank Get Ups
From a forearm plank, you push up onto your hands one arm at a time and come back down. A plank that also works the shoulders and arms.
intermediatemat
BEFORE YOU START1
- Find a flat spot.
HOW TO DO IT
Get into position
- Set up in a forearm plank: elbows under your shoulders, body in a straight line.
- Tighten your stomach and squeeze your buttocks.
Check: Your body is one straight line from head to heels on your forearms and toes.
Push up to your hands
- Put your right hand on the floor where your right elbow was.
- Push up and put your left hand down so you are on both hands with straight arms.
- Keep your hips still; do not let them rock from side to side.
Check: You are in a straight-arm push-up position and your hips did not swing from side to side.
Lower back to your forearms
- Lower your right forearm back to the floor.
- Lower your left forearm so you are back in the forearm plank.
Check: You are back in the forearm plank with a straight body.
That is one rep. On the next rep lead with the left arm. Repeat for your set, alternating the leading arm.
Breathe steadily; breathe out as you push up to your hands.
MUSCLES WORKED
abstricepsdelts
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Hips swinging from side to side. Takes the work off the trunk. Fix: Set your feet wider and move slowly; keep the stomach tight.
- Hips sagging or piking up. Fix: Keep the straight line the whole time.
- Always leading with the same arm. Fix: Alternate the leading arm every rep.
SAFETY2
- Drop to your knees to make it easier.
- Stop if your wrists hurt; make fists or use push-up handles.
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