Rolling Plank
Let's dive into the Rolling Plank , a dynamic exercise that strengthens the core muscles , shoulders and back . This exercise challenges balance and stability by alternating between side planks, and is ideal for training both the rectus abdominis and obliques.
Correct technique and execution
How to perform Rolling Plank :
- Start in a plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Tighten your core, and rotate your body to the left into a side plank , with your right arm extended toward the ceiling.
- Hold for 2-3 seconds, roll back to plank position, and continue over to the right side.
- Repeat this rolling motion between the right and left side.
Common errors
Avoid these common mistakes to maximize the effect of your exercise:
- Sinking hips: Make sure your hips don't sink toward the ground. Keep your core active and your body straight.
- Fast execution: Make the movements slow and controlled to achieve better muscle activation.
- Improper shoulder alignment: Make sure your shoulders are stable to avoid injury when rolling between sides.
Modifications and variations
To adapt the Rolling Plank to your level, try these options:
- Kneeling plank: Perform the exercise with your knees on the floor to reduce the strain.
- Weighted Rolling Plank: Hold a small dumbbell in your upper hand under the side plank for added resistance.
Sets and repetitions
Aim for 3 sets of 8-10 rolls (each side counts as one rep). Adjust to your own level.
Breathing technique
Exhale as you roll to the side plank, and in as you return to the center position. This will help you control the movements.