Are you looking for an exciting exercise for your belly and shoulders? Dolphin plank is a great exercise that will make your muscles longer and stronger, and the longer they are, the stronger they become! Although a variation borrowed from the field of yoga, the position has turned into a very hard core and upper body exercise and has surpassed the rest of the routines.
If you wish to enhance your basic plank routine with another brilliant idea, go through the following section to find out everything about the dolphin planks, and most importantly, the three ways to take it to the next level!
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Why Do I Choose The Dolphin Plank?
By practicing the dolphin plank, you not only work on the abdominals but the exercise makes the shoulders, chest, arms, back, hips, and the legs work hard. The act of taking the butt towards the backside and exerting an upwards action towards the elbow causes the load to transfer to the upper body mostly. Thus, it is to be noted that the regular plank does not allow the muscles to go through the same kind of torture, resulting in relaxed tension.
This routine is not just an amazing way to get in some wonderful core work, but it’s also a fantastic opportunity for a good “hamstring” and “calf muscles” stretch which offers a perfect balance between strength and mobility.
If planks with the forearms are already your favorites, and you want not only the regular exercise but an extra mile, then the dolphin planks are your logical next step. However, always remember that the exercise cannot be performed if you have a shoulder injury, without first consulting your doctor for a professional recommendation.
The Simplest Way To Put One Dolphin Plank Behind The Other
The first exercise is a basic dolphin plank carried out correctly:
- Start with a forearm plank position and keep your abdominals, glutes, quads, and shoulders engaged throughout the exercise.
- Move your hip back and a bit up. Feel how the weight is distributed between your feet and arms.
- Regardless of the form of the planks, make sure to press your forearms hard onto the ground. If you like, you can interlace your fingers.
- Make sure you sit upright with your back straight. Ensure that your spine is straight and neck not bent.
- If necessary, slightly lower your body by lowering the knees to take off the pressure from the tightness of your hamstrings.
- Furthermore, if you want to make it more challenging, you can keep your neck neutral while you lift your head off the mat.
With the use of the muscles in your core and shoulders, you can expect to feel the pain in no time.
Common Mistakes To Watch Out For
Even though the exercise of dolphin planks may seem like child’s play, making the right moves is not so easy as it can be done wrong. Here are a couple of errors to avoid by all means:
Overloading the upper body Your arms have all the work but your hips also need to go up to share the weight with the elbows and feet.Make sure your head is not in a comfortable position on the mat. Try to lift it when it is necessary no to do anything else.
Forgetting to breatheIt is quite natural to be tensed when doing physical exercises.But don’t hold your breath because it might lead to an increase in the blood pressure and limit the amount of time of your endurance.Do the breathing at a slow and measured pace and involve the abdominal area only and not the chest.
Not staying in good formIn case of dynamic exercises like moving from forearm plank to dolphin, ensure that your pelvic area maintains the position and your back keeps straight.Do not move your hips down either when you move back or forward.
Three Dolphin Plank Variations To Try
Fancy some extra intensity for your practice? Give the following three moves a try:
1. Active DolphinRather than staying in a static position, slowly shift from a forearm plank to a dolphin plank.Lower your pelvis as you move forward, then move back to a dolphin shape.The muscle and the joints in your core and shoulders are engaged constantly through this movement.
2. Single-Leg Dolphin PlankWhile in the dolphin position on the floor, lift one of your legs and make sure to keep your body parallel to the ground.
3. Walk Your Feet InTake a few inches forward during dolphin plank, get your feet closer to your elbows which will in turn raise the hips higher, and put even more pressure on the midsection and shoulder regions.
Each of the small changes mentioned above can really turn this into a more effective exercise than it already was.
Dolphin planks are a good alternative to regular planks as they are an easy way to step up your core game and to work all the muscles that traditional planks can’t.They require both strength and endurance in the abs, the stability of the shoulders, and full concentration — and yet they are just one move.At the beginning, just do the simple version and then progress to try out the three variations one by one as your confidence increases.
If becoming sturdier, faster, and more flexible is what you want, dolphin planks are a must-have in your weekly workout schedule.
