At this point of your fitness plan, you might have mastered the regular plank, added in the plank with row, and potentially even thrown in a side plank exercise or two. But, are you ready for the next chapter in challenging those core muscles? The 360 plank is a wonderful change to the standard plank exercise. The 360 plank works the entire body, especially the legs, in addition to the core muscles. To complete the 360 plank, all you need is enough floor space to move freely and a pair of dumbbells.
Begin in Push-Up Position
Start in push-up position while holding a dumbbell in each hand. Your shoulders should be aligned over your elbows. This means that your body weight will be supported on the dumbbells and your toes. Before beginning this exercise, make sure that your legs are straight behind you with your thighs, knees and ankles touching. Double check that your back is flat.
Perform a Lunge with a Row
While in push-up position, lunge forward with your left leg. This lunge will mimic a runner’s lunge. At the same time, bring your right arm, with the dumbbell, up in a row motion. To complete this move, you will bend your elbow is bent to a 90 degree angle. Slowly pull your elbow towards the ceiling, allowing for the upper arm to skim the sides of your ribcage. When completing this move, you will have to engage your stomach and back muscles to maintain balance.
Return to Push-Up Position
First, lower your right arm with the dumbbell back to the starting push-up position. Next, place both your legs back behind you so that you have returned to plank position.
Perform a Lunge with a Row
Unlike the last row, this time you will lunge forward with your right leg, and you will complete the row again with your right arm.
Stand Up
From this position, you will want to stand up and rotate your body 180 degrees, so your back is now facing the opposite side of the room.
Return to Push-Up Position
Lower your body back down into starting push-up position, still having your wrist holding onto the dumbbells.
Perform a Lunge with a Row
This time, begin by stepping your right leg forward into a lunge but complete the row with your left arm.
Return to Push-Up Position
First, lower your left arm back to the starting push-up position. Next, place both your legs back behind you so that you are back in plank position.
Perform a Lunge with a Row
As the final move, step your left leg forward into a lunge. At the same time, bring your left arm up into a row.
Return to Push-Up Position
Return to the starting push-up position, and you have completed one set of the 360 plank exercise!
Repeat
Complete the above moves four times in one direction and then repeat the circle four times in the opposite direction for the ultimate workout.
While completing this exercise, remember to keep your abdominal muscles engaged and do not allow for your stomach to drop or for your hips to rise up. Remember to breath by taking slow inhales and steady exhales.
