Rolling Plank

Rolling Plank is an advanced variation of the classic plank that combines front plank and side plank in one fluid movement. This exercise focuses on strengthening the core muscles, including the obliques, as well as improving balance and stability. Rolling Plank is ideal for those who want to challenge their core strength and increase muscular endurance.

Correct Execution of the Rolling Plank

Follow these steps to perform the exercise correctly:

  1. Start in a traditional front plank with your forearms on the floor and your body in a straight line from head to heels.
  2. Roll your body to the right by pivoting on your feet and lifting your left arm up towards the ceiling so that you end up in a side plank on your right side.
  3. Hold the side plank for a few seconds, then return to the front plank.
  4. Repeat the movement to the left side by turning on the feet and lifting the right arm up towards the ceiling.
  5. Continue to switch sides in a controlled and fluid motion.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips Lower: Be sure to keep your hips lifted and in a straight line throughout the exercise to maximize muscle activation.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and avoid injury.
  • Inadequate Core Stabilization: Keep the core muscles engaged throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with your knees on the floor to reduce stress and focus on proper form.
  • Advanced: Add an arm or leg lift in the side plank to increase the intensity and further challenge balance.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions (5-6 on each side), depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare the movement and exhale as you roll to the side. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Rolling Plank:

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