Elbow Plank Walk

Holding an elbow plank will work your core, but to really challenge your core, walk the (elbow) plank. The challenge of moving your body forward and backward, as well as side to side, works your abs, back, and arms. It is also more functional because the movement pattern translates more closely to moves you do in your daily life.

To begin, start in an elbow plank, with your elbows directly under your shoulders. Your palms should be flat on the ground and in line with your elbows. Pull your abs toward your spine and reach through your heels to activate the back of your legs. Walk about half an inch forward with your right arm while keeping your feet in place. Walk the left arm forward so it is even with the right arm. Walk back a half-inch with right elbow, and then your left. Repeat starting with the left elbow, taking one step forward with each arm and one step back. Next, move your right arm to the right about a half-inch. Then, bring your left arm a half-inch to the right as well. Return to starting position, stepping first with the left arm and then with the right. Once again, your feet should not move.

Now add another two steps in each direction and repeat the series.

Lift your hips into an inverted pilates V (aka downward facing dog) and hold the pose for several breaths. Then, repeat the series two more times. Aim for three repetitions.