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Slider Plank Jacks

IntermediateStrengthTier T3

Set a high plank with both feet on sliders and your hands under your shoulders. Glide both feet wide at the same time, then glide them back in together. Keep your upper body as still as you can.

Targets: Hip
Muscles: Transverse Abdominis, Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set a high plank on the hands with both feet on the sliders.
  • Brace the core before the first glide.
  1. She holds a straight-arm high plank, hands under the shoulders; both feet rest on the sliders together under the hips, body in one line.

    Step 1 of 5

    Set a high plank with both feet on the sliders, hands under the shoulders.

  2. Her plank is unchanged while both slider-borne feet have glided wide apart at the same time, legs extended, upper body still.

    Step 2 of 5

    Glide both feet wide out at the same time, keeping the upper body still.

  3. Her plank is still held while both slider-borne feet have glided back together under the hips, legs extended, upper body unmoved.

    Step 3 of 5

    Glide both feet back in together, upper body still.

  4. She repeats the glide: both slider-borne feet wide apart once more while the shoulders, hips and head hold the same plank line.

    Step 4 of 5

    Glide both feet wide out again, keeping the upper body as still as possible.

  5. She holds a straight-arm high plank, hands under the shoulders; both feet rest on the sliders together under the hips, body in one line.

    Step 5 of 5

    Set a high plank with both feet on the sliders, hands under the shoulders.

Breathing

  • Exhale forcefully through pursed lips during the working phase.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.