Build Core Strength with X Plank

X Plank

Rep Range

Time Based

Hints

Start in a high plank position but with your feet spread wider than hip-width apart and your hands also placed wider than the usual shoulder-width. This forms an 'X' shape with your body. Engage your core and ensure your spine is in a neutral position. The wider stance will challenge different stabilizer muscles and increase the exercise intensity. Press the ground away with your hands, spreading the shoulder blades apart, and engage the glutes and quads to maintain a strong plank.

Common Mistakes

Avoid letting the hips sag or pike upwards. The wider stance might make it tempting to rotate the pelvis, but it's essential to maintain a neutral pelvis position. Ensure your wrists, elbows, and shoulders are aligned, and your neck is in a neutral position, looking slightly ahead.

Breathing

Take deep and controlled breaths. Inhale through the nose, holding the plank position, and exhale deeply through the mouth. Regular and rhythmic breathing can help maintain stability throughout the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps