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No Equipment Necessary: Walking Dolphin Plank

If you liked taking your elbow plank for a walk, here's another variation. It's an effective exercise that will strengthen your arms, upper back, and core. Add it to your strength-training routine the next time you work out, and it won't take long before you feel this one working.


To learn how to do this move, keep reading.

  • Begin in plank position with your arms and legs straight, and your hands directly underneath your shoulders. Draw your abs in toward your spine and hold them in throughout the entire exercise.
  • Beginning with the right side first, lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was. Now you are in Dolphin Plank, with your forearms parallel. Then come back onto your right hand and then back onto your left, so you're in the starting position (plank).
  • This completes one rep. Do a total of five reps with the right side first, then repeat for five more, starting with the left side. This counts as one set. Complete three to five sets.
Around The Web
Join The Conversation
Fitness Fitness 7 years
Yogaforlife, I like to five reps on one side and then switch side, but you could alternate every rep too.
ella1978 ella1978 7 years
Fit, cute hair cut by the way! Very summery
kclulu kclulu 7 years
Those are great, tougher than they look!
nia0nia nia0nia 7 years
oh! I love the Be Good Tanya's!
michlny michlny 7 years
I just did this in class yesterday! So hard! You should definitely alternate b/c you'll certainly feel it as you go along......
Yogaforlife Yogaforlife 7 years
Should you alternate which side you go down on each time or does it not matter?
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