ELBOW SIDE PLANK DIPS⎮ Side Plank Exercise Variation Tutorial ⎮ PLANKMAS DAY 6

ROCKING PLANK ON ELBOWS ⎮ Plank Exercise Variation Tutorial ⎮ PLANKMAS DAY 7


Today’s video features a fun little plank variation that fires up not only your abs but also your shoulders. Let me introduce *drumroll* THE ROCKING PLANK!

The rocking plank is a plank variation that can only be done on the toes due to the nature of the movement. But maybe it’s time to challenge yourself and give this one a try!

If a full plank on the toes is too hard, you can make this a plank variation for beginners by placing your hands higher (on a couch, bench, chair against a well, etc.) to reduce the difficulty of the exercise.

One of the additional rocking plank benefits is that it also works your shoulders, especially your serratus anterior, in a very safe and beneficial way for shoulder health. Just make sure to keep good form and keep your shoulders active and protracted throughout the movement.


The main Plankmas Challenge is on my Instagram and I hope you’ll go check it out. It’s going to be a lot of fun! We’re doing planks and adding +15 seconds of plank time every single day for 24 days! Today is day 7 and we’re on 1 minute and 45 seconds of planks. But don’t worry, if that’s too long for you to hold a plank, you can divide that into as many sets as you want. Everyone can do Plankmas!

Over on my YouTube, Plankmas means that I’m uploading 24 plank variation tutorials (!), one for every day until Christmas. You can find the full PLANKMAS 2019 playlist here.

I’m adding a new video to the playlist every day! SIGN UP for my Plankmas Challenge (it’s FREE) on my Instagram!

In this seventh video in the series, I’m doing an elbow rocking plank exercise tutorial. My goal is to show you how to do the rocking plank on elbows correctly, so we can safely do 24 days of planks without getting any injuries! Over the next 17 days, I’ll keep giving you daily uploads of some of my favorite plank variations and side plank variations so you can mix it up and have fun with the challenge! For demonstrations of some of the most common mistakes, make sure to check out my elbow plank tutorial so you know what mistakes to avoid!

If you have any questions or suggestions, feel free to comment below :)


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ELBOW SIDE PLANK DIPS⎮ Side Plank Exercise Variation Tutorial ⎮ PLANKMAS DAY 6