Dynamic Planche

Description

1. Start in a plank position, with your hands directly under your shoulders and your feet hip-width apart.
2. Engage your core to keep your body in a straight line from head to toe.
3. From this position, bend your knees slightly and jump with both feet inward, bringing them as close to your core as possible
4. As soon as your feet touch the ground, push off forcefully to jump again and return to the starting plank position.
5. Continue repeating this jumping motion, maintaining control and core stability throughout the exercise.
6. Make sure to keep your breathing steady while jumping, breathing deeply and controlling your breathing.
7. Keep your gaze fixed on the ground to maintain proper spinal alignment.
8. Repeat the jumps for the desired length of time or the number of repetitions recommended for your workout program.
9. To finish the exercise, rest by releasing the plank position, then stretch if necessary to loosen your muscles.

Muscles

Primary muscles

• Abs (rectus abdominis)

Secondary muscles

• Obliques

Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: admin, wger.de, painDpice, jptjptjptjpt). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).