In & Out
This plank exercise mainly works your core, with help from your lower body and lower back. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do In & Out
Starting in a high plank position, ensure your hands are directly beneath your shoulders and your body is in a straight line from head to heels. When moving one hand slightly out to the side, ensure your core remains engaged to stabilize and prevent excessive hip rotation. As you shift your weight to the outstretched hand, maintain control and balance. When returning the hand to the starting position, reset your plank alignment before shifting to the other side. This exercise not only strengthens the core but also challenges shoulder stability and coordination.
Common mistakes
Avoid allowing the hips to rotate or sag when shifting weight. This can reduce the core engagement and strain the lower back. Also, avoid overreaching with the hand, as it can place undue stress on the shoulder joint. Ensure a controlled shift of weight, focusing on stability rather than speed.
Breathing
Inhale as you move the hand out to the side and exhale as you return to the central plank position. This breathing pattern supports core engagement and provides stability throughout the movement.
Muscles worked
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps
