It's week two of our But First, Plank Challenge, so we are adding one extra minute - totaling 4 minutes of planks within each routine! The variation we are introducing this week is the Plank Crawl. It gets your heart rate high and keeps your core burning...
Plank crawls can be performed whenever your upper body is on the carriage. That means you'll see them whenever you are holding a plank in the Reverse (at the front, facing the back) or Giant (at the back, facing the front) position. You may even see them during a Reverse or Giant Plank to Pike!
Science Behind Plank Crawls:
Our primary muscle groups worked during Plank Crawls are, of course, your core, especially your Rectus Abdominis (six-pack), Transverse Abdominis (inner-most abs), and Serratus Anterior (finger-like muscles under your chest). Your supporting muscle groups are your Lats, Biceps, and Shoulders.
Plank crawls are so effective because your core is forced to work overtime to keep you balanced and stabilized when crawling up and down the carriage. The compound movement will recruit more and more muscle fibers until your entire core is on fire!
How to do a Plank Crawl:
Start in a plank position down on your forearms. Your elbows should be directly under your shoulders, forming a 90º angle with the floor. You can either be on your toes or knees.
Step your right elbow forward, then your left elbow forward, etc. until you crawl until the end of the carriage.
Then step your right elbow back, then your left elbow back, etc. until you crawl back to starting position.
Actively engage your muscles: Brace your entire core and squeeze your glutes throughout the move. Focus on staying low, flat and tight.
Alignment is everything: Make sure you maintain a flat back throughout the entire move (squeezing your glutes and tucking your pelvis in is the best way to do this). That means don’t let your back arch up or sag down (aka duck butt). Also keep your neck in alignment with your spine. Don't let it hang down!
- Go fast: This is one of the only times we will tell you to go fast! As long as you are keeping in proper form, go as fast as you can to get your heart rate high! If you feel that duck butt coming on, drop to your knees and just keep going!