The “3-way plank,” or 3-point plank, is a variation of the plank exercise where you alternate moving your feet to the sides of your body, keeping your core engaged and maintaining a straight line from head to heels. This dynamic movement targets your core muscles, particularly the obliques, more effectively than a static plank.
Here’s how to perform a 3-way plank:
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1. Start in a standard plank position:Your body should be in a straight line, supported by your forearms or hands (depending on the plank variation you choose). Ensure your wrists are under your shoulders, abs are engaged, and back is straight.
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2. Move one foot to the side:Keeping your core tight and your body in a straight line, slide your right foot (if you’re starting on your right side) out to the side, as far as comfortable.
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3. Bring your foot back to the center:Return your right foot to the original position in a controlled manner.
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4. Repeat on the other side:
Move your left foot out to the side and back to the center, alternating sides with each repetition.
Tips for proper form:
- Keep your core engaged: Engage your abdominal muscles throughout the entire exercise to stabilize your body and protect your lower back.
- Maintain a straight line: Avoid letting your hips sag or arch during the movement.
- Listen to your body: If you feel any pain in your lower back, stop the exercise and consult a healthcare professional.
