Dynamic Plank Is the New Plank

Do you know what is dynamic plank?

Known as plank to push-up, this is an advanced plank and it engages the abs more than the basic plank exercise. Even though it is not widely known, the abdominals are created of 4 ab muscles. Often called as six pack abs, these are as a result of the rectus abdominis, which is the top-most layer of the ab muscles, which is in the middle of the stomach.

Similar to other kind of exercises, toning and working all the other abdominals present at the side or underneath the six-pack muscles is the key to a toned and flat stomach look which you want to have. Now if you are in doubt, just remember the last time when you saw a girl having firm and tight abs in the front along with flabby love handles accompanied by fat layers which are present on the sides. Frankly, you can’t because toned abs are well-beyond working the most visible muscles of the ab and this is called as Rectus Abdominis.

Now one of the best benefits of doing dynamic plank exercise is that it helps to engage more than the six-pack muscles. This exercise works on the Internal and External Oblique (which is the sides of the abs) and provides the transversus abdominis (which is the bottom layer of the oblique muscles) a good workout. Such full-fledged engagement of various abdominal muscles will provide the dynamic plank the basic ability to slim and tone your waist, flatten and define the front of the abs, giving the midsection of yours a great makeover.

Doing A Dynamic Plank

How to do a dynamic plank, it is simple. First, you need to start exercising in the plank position on the ground. Make sure your arms must be somewhat around 90-degree angle right the elbow. Now your forearms must support the upper body and the toes need to support the lower body.

Also, you need to make sure that your feet and forearms must be about shoulder-width apart, and the body must be placed in a straight line right from the ankles to the back of your head. Now, slowly you must place your hands on the ground, just one at a time until you are present in the push-up position. Make sure that your arms need to be straight. Try to be in this position for about two seconds and then you need to slowly lower yourself to the back, by placing one forearm at a time on the ground.

Final Verdict

No doubt, the plank workout develops a stronger core and then easily helps in preventing back injuries and toning the upper body parts like triceps, chest, and shoulder by easily engaging them during the dynamic and hold movement. However, you need to be careful while doing the dynamic plank as it is an exercise that you need to do if you have moderate core strength, especially to hold the basic plank isometric position for more than 30 seconds.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.