Dolphin Plank
Elevate your core workout with the Dolphin Plank. This dynamic forearm plank variation builds shoulder stability and intense abdominal strength through controlled, pike-to-plank movements.
Instructions
Setup
Start in a forearm plank position on a yoga mat.
Ensure your elbows are directly under your shoulders and your body forms a straight, solid line from your head to your heels.
Movement
Pike Phase: While keeping your core engaged and your legs relatively straight, exhale and slowly lift your hips toward the ceiling.
Your body should form an inverted 'V' shape. Focus on using your core muscles to push your hips up rather than just lifting with the glutes.
Return Phase: Inhale and slowly lower your hips back down to the starting forearm plank position.
Control: Maintain a slow, steady tempo throughout the movement. Avoid letting your lower back sag at the bottom of the movement.