How to Do a High Plank Best Techniques, Benefits 2023
How to Do a high plank Techniques
The high plank is a challenging body weight exercise. It’s great for strengthening your core, shoulders and legs. Plus, it can help improve your posture and balance. If you’re new to high plank, start with the basic version. Once you master this, you can move on to more challenging variations. Here’s a step-by-step guide to doing the high plank properly.
High Plank
1. High Plank
In a high-plank position, your body forms a straight line from your heels to your head. It’s a great way to work your entire core, including your obliques and low back. To perform a high-plank, start in a push-up position with your feet hip-width apart and your hands directly under your shoulders. Lower yourself down so that your forearms are resting on the ground and then press back up to the starting position. Make sure to keep your body in a straight line throughout the exercise and don’t let your hips drop or your lower back bend. If you need to modify the move, you can drop your knees down instead of extending them behind you.
2. High Plank With Shoulder Taps
This variation of the high-plank is a great way to work your shoulders and improve your balance. To perform it, start in a high plank position with your feet hip-width apart and your hands directly under your shoulders. Raise your right arm off the ground and tap your left shoulder. Return your right hand to the ground and then repeat, tapping your right shoulder with your left hand. Continue alternating sides for the desired number of repetitions.
3. High Plank With Knee Tucks
This variation of the high-plank is a great way to work your core muscles. To perform it, start in a high plank position with your feet hip-width apart and your hands directly under your shoulders. Bring your right knee up to meet your right elbow and then return it to the starting position. Repeat with your left knee and elbow. Continue alternating sides for the desired number of repetitions.
4. High Plank With Leg Lifts
This variation of the high-plank is a great way to work your legs and improve your balance. To perform it, start in a high plank position with your feet hip-width apart and your hands directly under your shoulders. Raise your right leg above the ground and hold it for a few seconds. Return it to the starting position and then repeat with your left leg. Continue alternating sides for the desired number of repetitions.
5. High Plank With Side Plank Reach-Throughs
This variation of the high plank is a great way to work your obliques and improve your balance. To perform it, start in a high-plank position with your feet hip-width apart and your hands directly under your shoulders. Lift your right arm off the ground and reach under your body to tap your left shoulder. Return your right hand to the ground and then repeat, tapping your right shoulder with your left hand. Continue alternating sides for the desired number of repetitions.
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High Plank Vs Low Plank
There are two main types of plank: high plank and low plank. Both exercises are great for toning your core, but they each have their own unique benefits.
The high-plank is the more traditional of the two exercises. To do a high plank, start in a push-up position with your hands directly under your shoulders. From there, lift your hips so that your body forms a straight line from head to toe. Stay in this position for 30 seconds to one minute.
Low plank is a variation of high-plank. To do a low plank, start in a push-up position with a high-plank. However, instead of raising your hips, lower them until they are just above the ground. Stay in this position for 30 seconds to one minute.
So, what is the difference between these two exercises? The main difference is in the range of motion. Low plank requires you to move your arms and legs further than high-plank, which means it works more muscles overall. This makes the low plank a great option if you’re looking for a full body workout.
However, the high-plank is still a great exercise. It specifically targets your shoulders, chest and abdominal muscles. So if you’re looking to specifically tone those areas, the high plank is still a good option.
High Plank Shoulder Tap
When it comes to planks, high plank shoulder taps are a great way to challenge your core and upper body. how to do this:
Start in a high-plank position with your feet hip-width apart and your hands directly under your shoulders. Make sure your body is in a straight line from head to heels.
Engage your core muscles and slowly reach your right hand to tap your left shoulder. Return to starting position and repeat on the other side.
Continue alternating sides for desired time or reps.
The high-plank shoulder tap is a great exercise for strengthening the core and shoulders. It also helps in improving balance and coordination. Plus, it’s a great way to add some variety to your plank routine.
High Plank Hold
Assuming you already know how to do a regular plank, the high plank is done by simply moving your hands up so that they are directly under your shoulders instead of out in front of you. Your feet should also be hip-width apart. From this position, keep your body in a straight line from head to heels, engaging your core and squeezing your glutes. Hold for 30 seconds to one minute.
High Plank Shoulder Taps
Assuming you already know how to do a high plank, shoulder taps in high plank are a great way to increase the intensity of the exercise as well as work on your balance. To perform a shoulder tap in high-plank, simply lift one arm off the ground and tap before lowering the opposite shoulder back to the floor. Alternate sides with each tap.
