How To Do An Around The World Plank | Proper Technique

When it comes to having a functional and strong core, crunches just aren’t going to cut it. You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. The plank has all of this and more!

There are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.

Around The World Plank

• Begin in a high plank position with your hands directly underneath your shoulders

  • Draw your belly button towards your spine

  • Squeeze and contract your glutes

  • This is your starting position

• From here, raise your right arm off of the ground until it is parallel to the floor

• Pause for a second, and return to the starting position

• Next, raise your right leg off the ground until it is parallel to the floor

• Pause for a second, and return to the starting position

• Raise your left leg off of the ground until it is parallel to the floor

• Pause for a second, and return to the starting position

• Next, raise your left arm off the ground until it is parallel to the floor

• Pause for a second, and return to the starting position

• Continue this pattern until you are finished with the set

Movement Key Points

Key points to focus on while performing Around the World Planks:

Keep your back flat

• Focus on maintaining a braced core and not letting your hips rise or fall

Keep your neck straight

• Keep your neck in a neutral position with your spine straight

Focus on keeping your hips and core stable

• Execute each arm and leg raise slowly and in a controlled manner

• Pretend there is a glass of water on your back and you don't want to spill it

Look straight ahead

• Looking down or slightly forward is best

Knees should be slightly wider than your hips

• The wider your base, the more stable you will be

Muscles Used

• Rectus Abdominis

• Obliques

• Erector Spinae

• Quadriceps

• Glutes

• Shoulders

• Hip Flexors

Application

For Sets

• Perform 3 sets

  • 1 set = 2 “Around the World” Planks

• Rest for 30 - 45 seconds between sets

For Time

• Each “Around the World” Plank = 60 - 120 seconds

• Rest for 30 - 45 seconds between sets

Added Challenge

• After each rotation, stop and perform the movement in the opposite direction

  • Example: Perform first clockwise, then go back around counter-clockwise

The Ultimate Plank

While all plank variations are great exercises, this version has the added benefit of challenging your body stability and coordination. Plus, if you are properly engaging your glutes and quads, this one move can work the upper, mid, and lower body.

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