3-Way Plank

Intermediate

Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

Description
Instructions
Muscle Groups
Tips

Exercise Description

3-way Plank is a calisthenics exercise that primarily targets the obliques and, to a lesser degree, also targets the abs, glutes, lower back, and shoulders. This easy-to-do exercise helps to strengthen the entire core and increase stability in the lower back.

Exercise Instructions

Step 1
Go into the plank position, shifting your weight on the forearms with feet close to each other.
Step 2
Hands should be on the floor beneath your chin and your hips off the ground forming a straight line from shoulder to the feet. This is starting position of the exercise.
Step 3
Slowly move your body sidewise by turning your toes, knees, and hips as you reach one arm up to the ceiling. Keep one foot on the top of the other in a side plank on your elbow. Then slowly come to the starting position and repeat the same on the other side.

Muscle Groups

3-Way Plank targets Abs, Lower Back as seen below.

Exercise Tips

Keep your body in a straight line during this exercise.
Keep your movements controlled during exercise.
Hold each position for some time rather than continuously rolling side by side.
Keep the core tight during the movements and take a deep breath throughout.
Keep a padded mat under your arms to avoid pressure on your elbow and shoulders.