Elbow Plank: How-to, Benefits & Variations
The elbow plank is a wrist-friendly core hold. Forearms down, body straight, hold position. Lower angle means harder core engagement.
Elbow Plank: How-to, Benefits & Variations
Forearms on the floor, body straight from head to heels, hold. The elbow plank removes your wrists from the equation, which makes it friendlier for anyone with carpal tunnel, wrist pain, or old injuries. But friendlier does not mean easier. The lower position forces your core to work harder against gravity. Sixty seconds here feels longer than sixty seconds on your hands, and that is exactly why it builds more abdominal endurance.
Rise And Shine 7
Sophie Jones
How to Do Elbow Plank
Set up in the starting position for elbow plank. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Danielle Harrison cues: "Make sure we're not up in that triangle position. No bums to the ceiling."
Complete the full range of motion. "on the elbows, onto the toes, and then core engaged"
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Try not to push up here. Bring it down, core tight"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The elbow plank directly supports this by targeting key muscle groups.
Coach's Tips
"Make sure we're not up in that triangle position. No bums to the ceiling." - Danielle Harrison
Danielle Harrison
"on the elbows, onto the toes, and then core engaged" - Sophie Jones
Sophie Jones
"Try not to push up here. Bring it down, core tight" - Sophie Jones
Sophie Jones
"Elbow plank to finish... The wider we go with our feet, slightly easier it is." - Danielle Harrison
Danielle Harrison
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The elbow plank loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The elbow plank targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The elbow plank directly addresses this.
Requires minimal equipment
No equipment needed. You can do the elbow plank at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the elbow plank with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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