Plank switches are one of many plank variations that you can add to your workout.
Not only are these great for building even more core stability they will also target your upper body strength as you switch and hold each plank position.
How to perform plank switches
Plank switches are simply the process of switching between a low plank position (on elbows) to a high plank position (on hands). All the while, holding your plank!
So start by assuming the position and keep your core tight the entire time as you adjust your hand position from low to high and back again.
Go for reps and finish when you physically can’t hold the plank any longer.
Plank switches: Common mistakes to avoid
Above all else, raised or sagging hips are the most common plank mistakes. Both will hinder your results so be sure to keep your hips in line with the rest of your body.
Finally, you should also keep the muscle you are working (abs and obliques in this instance), in mind throughout the exercise. Remember that mind muscle connection will, without a doubt, help you to ensure targeted end results.
Reps and sets
As with all exercises, your plank switches should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.
More advanced lifters should consider their current strength and goals.
Beyond plank switches...
More abs & core exercises coming soon...
Just so you know, this list of abs & core exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.