How To Do Plank Walk Exercises

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In this article, you will learn about how to do the plank walk exercise in these simple steps.

After this, you will have mastered the technique required to perfect this exercise.

Benefits of Plank Walks

You do not need any equipment to perform this exercise all you need is some space.

This works your core and arms simultaneously which will improve your overall fitness levels. Be sure to check out our plank challenge which has been designed to push your body and work your body to improve your core.

Muscle Groups Worked:

The plank works almost every main muscle and here are a few:

Step by Step Guide:

  1. Start in a press up position but bend your elbows and rest your weight on your forearms instead of your hands
  2. Your body must always form a straight line from your shoulders to your ankles
  3. Activate your core
  4. Press your body up by extending your arms one at a time
  5. Pause at the top for a moment then reverse the movement and return to your elbows, that is 1 rep
  6. You may need a mat or a towel to put under your elbows if you find the pressure too much

Plank variations


  1. Start by getting into a press up position on the ground.
  2. Bend your elbows and rest your weight on your forearms and not on your hands.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by sucking your belly button into your spine.
  5. Hold this position for the prescribed time.

Plank Jack

  1. Start in the plank position but with the elbows bent and the weight resting on the forearms
  2. The body should form a straight line from the shoulders to the ankles
  3. Engage the core by contracting your abs
  4. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still
  5. Return the feet to the starting position and that is 1 rep

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How to do plank walk video demonstration

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