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Description

The "Plank In & Out" exercise is a dynamic variation of the classic plank in which you alternately pull your legs into the center of your body and stretch them out again. It combines static core stabilization with dynamic leg movements, which trains the core muscles, shoulders, hip flexors and legs. This exercise is ideal for strengthening the entire core, improving endurance and promoting mobility in the hips at the same time.

Exercise

Plank In And Out

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Start in a classic plank position with your arms straight. Your hands should be positioned directly under your shoulders and your feet should be hip-width apart.
2

Your body forms a straight line from your shoulders to your heels. The abdominal muscles are tensed to stabilize the lower back.
3

Now pull both feet towards your hands at the same time so that your knees come towards your chest. Your legs move inwards in a springy but controlled movement.
4

Keep your back straight and avoid lifting your hips too much. Your core muscles should stabilize the movement.
5

Then stretch your legs back to the starting position of the plank. The movement should be fluid and controlled.
6

Make sure that your back does not fall into a hollow back. The hips remain stable while the legs move outwards.

Tip

Make sure that your back remains in a straight line throughout the exercise. Avoid a hollow back or sagging hips. Actively tighten your abdominal muscles to ensure stability and relieve pressure on your lower back. Make sure you breathe regularly by inhaling as you move inwards and exhaling as you stretch your legs. Keep the movement fluid and avoid jerking your legs. The aim is to achieve a smooth and controlled movement.

Muscle groups

Primary

Secondary

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Tertiary

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Equipment

Body weight

Description

Plank In And Out

Tutorial

Muscle groups

Equipment

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