Plank Walkouts
Plank walkouts are a dynamic warmup exercise that can be beneficial for individuals of all fitness levels. This exercise targets multiple muscle groups and areas of the body, making it a great choice for a comprehensive warmup routine. The best part is that plank walkouts can be done by busy people without any special equipment and nearly anywhere, making it a convenient option for those with a busy schedule.
During plank walkouts, several major muscle groups are engaged, including the core muscles, shoulders, arms, and legs. The exercise primarily targets the rectus abdominis, transverse abdominis, obliques, deltoids, triceps, and quadriceps. By incorporating plank walkouts into your warmup, you can activate and strengthen these muscles, preparing them for more intense exercises.
Plank walkouts start in a high plank position, which engages the core muscles and stabilizes the entire body. As you walk your hands forward, you challenge your shoulder and arm muscles, particularly the deltoids and triceps. Simultaneously, your legs and quadriceps work to support your body weight and maintain stability.
One of the advantages of plank walkouts as a warmup exercise is that they require no special equipment. You can perform them at home, in the office, or even in a small space like a hotel room. All you need is enough room to extend your body in a plank position and walk your hands forward and backward.
Another benefit of plank walkouts is their versatility. Depending on your fitness level, you can modify the exercise to make it more challenging or easier. For example, you can perform them on your toes or knees, depending on your strength and stability. You can also increase or decrease the number of walkouts based on your time and energy constraints.
Incorporating plank walkouts into your warmup routine can help improve your overall stability, core strength, and muscular endurance. Additionally, this exercise promotes body awareness and coordination as you control your movements and maintain proper form throughout the exercise.
Lastly, plank walkouts can also serve as an excellent warmup for more intense exercises. By engaging multiple muscle groups and activating your core, shoulders, arms, and legs, you are priming your body for the demands of a challenging workout. This exercise helps increase blood flow to the working muscles, preparing them for the physical exertion to come.
Plank Walkouts: How to Video Demonstration
Plank Walkouts - Instructions & Steps
- Start with your feet about shoulder width apart on the floor
- Bend over and so your hands are on the floor in front of your feet
- With your hands, walk into a plank position
- Hold the plank position for about 2 seconds
- With your hands, walk back towards your feet then stand straight
Benefits of Plank Walkouts
Plank walkouts are an effective warmup exercise that offers numerous benefits for individuals looking to prepare their body for physical activity. Whether you're a busy professional or a working parent, plank walkouts can be easily incorporated into your routine without requiring any special equipment. This exercise helps engage multiple muscle groups, improve stability, and increase core strength, making it an ideal warmup for more intense exercises. Here are some of the key benefits of including plank walkouts in your warmup routine:
Muscle Activation
Plank walkouts engage various muscle groups, including the core, shoulders, arms, and legs. This exercise activates and strengthens the rectus abdominis, transverse abdominis, obliques, deltoids, triceps, and quadriceps, preparing these muscles for the demands of more intense exercises.
Improved Core Strength
By performing plank walkouts, you challenge and strengthen your core muscles, including the deep stabilizing muscles. This leads to improved core strength, stability, and overall posture, which is beneficial for everyday activities and other forms of exercise.
Enhanced Shoulder and Arm Strength
As you walk your hands forward and backward during plank walkouts, you engage your shoulder and arm muscles, particularly the deltoids and triceps. This can help increase shoulder and arm strength, which is beneficial for tasks that require upper body strength and stability.
Increased Leg Strength
Plank walkouts also involve the legs and quadriceps as they support your body weight and maintain stability throughout the exercise. This can lead to improved leg strength, making everyday movements, such as walking or climbing stairs, easier and more efficient.
Versatility and Adaptability
Plank walkouts can be easily modified to suit different fitness levels and abilities. You can perform them on your toes or knees, depending on your strength and stability. Additionally, you can adjust the number of walkouts based on your time constraints or energy levels, making it a flexible warmup exercise for busy individuals.
Improved Body Awareness and Coordination
During plank walkouts, you need to control your movements and maintain proper form. This promotes body awareness and coordination, enhancing your ability to perform exercises with proper technique and reduce the risk of injury.
Convenience and Accessibility
One of the significant advantages of plank walkouts is their convenience and accessibility. This exercise can be done nearly anywhere, including at home, in the office, or while traveling. You don't need any special gym equipment, making it an ideal choice for individuals with busy schedules or limited access to exercise facilities.
Preparation for Intense Exercise
Including plank walkouts in your warmup routine can effectively prepare your body for more intense exercises. By engaging multiple muscle groups and activating the core, shoulders, arms, and legs, you are priming your body for the physical demands of a challenging workout. This exercise helps increase blood flow to the working muscles, preparing them for the exertion to come.
