Strengthen Core with Roll Plank

Roll Plank

Rep Range

Time Based

Hints

Start in a standard plank position, supporting your weight on your forearms and toes. Your elbows should be right beneath your shoulders and maintain a straight line from your head to your heels. Engage your core muscles consistently. As you rotate your body to one side for a side plank, lift the arm of the side you're rolling to straight up, making it an extension of the line created by your body. Then, return the arm down as you come back to the center plank position. Transition to the other side and repeat the motion. Use your obliques to drive the rotation, ensuring your hips remain elevated throughout.

Common Mistakes

Not maintaining a straight line from head to heel can lead to the hips sagging or raising the buttocks too much. Rapid, uncontrolled rotations can compromise form. Make sure the arm lifting motion is controlled and in sync with the body's rotation.

Breathing

Inhale in the standard plank position. As you rotate to a side and lift your arm, exhale. Inhale as you return to the center plank and exhale as you roll and lift your arm on the opposite side.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Rhomboids, Latissimus Dorsi, Traps, Triceps, Shoulders