Elbow planks are a popular variation of the plank exercise. In this type of plank, the elbows are flexed and the weight rests on the forearms. (If you don’t know what the basic plank is, imagine getting into position to start a full press-up and then just staying there). Plank holds have become a bit of a fad, with some workouts having holds of several minutes. This probably isn’t the best use of anyone’s workout time, but the plank can be a good addition to your workout if used in moderation. This challenge uses both prone and side elbow plank positions.
Benefits of “planking”
The plank is primarily a core training exercise. The idea is to keep the body in a straight line and make the core muscles work hard to maintain this. It needs no equipment and can be done anywhere and there are lots of ways (other than increasing hold time) of progressing the exercise.
Disadvantages
The plank and most of its variations are static exercises. Static holds aren’t suitable for everyone because they cause an increase in blood pressure. Also, they only train the muscles in one position. So you might be able to maintain your core contraction while planking, but then find your control isn’t very good when running, for example. Another potential disadvantage is that people struggle to hold their bodies in a straight line and so do the exercise with poor technique. This makes it less effective and increases the chance of injury.
In summary, the plank is good for training core muscles if done correctly, but it should be mixed with other more dynamic forms of ab training and holds should be kept to a sensible length.
Elbow plank challenge chart
It’s important to take care getting into these plank positions, or you could strain muscles. You need to know how to engage the core muscles to do these exercises properly. If you haven’t done any core work before, see Core Exercises for Beginners. Please also see these general safety guidelines.
You should do the workout on some sort of cushioned surface. Ideally, use an exercise mat – see a buying guide here.
The first week of the challenge just has the both elbows plank position. For the rest of the challenge, start on the right side and hold for the given number of seconds. Then move into the both elbows position and hold there. Finally, move into a plank on your left side.
Exercise instructions are below the chart.
Exercise instructions
Related to elbow plank challenge
