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Waist · Body Weight
Elbow-Up and Down Dynamic Plank
Elbow-Up and Down Dynamic Plank is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Elbow-Up and Down Dynamic Plank
- Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.
- Lift your elbows a few inches off the floor, keeping your forearms off the floor and fists on the floor.
- Place your right hand on the floor, followed by your left hand, pushing your body up into a high plank position with your arms fully extended.
- Lower your right hand back to the floor, followed by your left hand, returning to the starting position. Repeat the movement, alternating which arm you start with each time.
Form tips
- Focus on steady breathing, exhaling as you push up and inhaling as you lower down.
- Avoid rotating your hips; keep them level to increase core stability.
- Perform the exercise on a non-slip surface to prevent your forearms and hands from slipping.
Elbow-Up and Down Dynamic Plank alternatives
More abs exercises
Elbow-Up and Down Dynamic Plank FAQ
What muscles does Elbow-Up and Down Dynamic Plank work?
Elbow-Up and Down Dynamic Plank mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and triceps work as secondary muscles.
What equipment do you need for Elbow-Up and Down Dynamic Plank?
None. Elbow-Up and Down Dynamic Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Elbow-Up and Down Dynamic Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elbow-Up and Down Dynamic Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Elbow-Up and Down Dynamic Plank burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Elbow-Up and Down Dynamic Plank?
Other exercises for the abs include Dumbbell Side Plank Up Down, Dumbbell Elbow Side Plank, Cable Twist (Up-Down) and Dumbbell Side Plank With Rear Fly.
For developers
Use Elbow-Up and Down Dynamic Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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