How to Do
How to Do Running Plank With Crossover
The running plank with crossover should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the running plank with crossover.
Beginning
Beginning Running Plank
1. Maintain a tall posture throughout the exercise and good stability through the belly.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Running Plank Movement
1. This exercise involves holding a straight arm plank (pushup position) while performing a rotational hip and leg twist back and forth.
2. Start in a straight arm plank position - as shown.
3. With a straight body line and feet together, rotate the hips and legs - as shown.
4. The hips, knees, and feet should all line up - as shown.
5. The idea is to progress this exercise so that it is done quickly.
6. Continue this footwork pattern for the desired amount of reps or time.
7. Pay close attention to the video link to observe the dynamics of this movement.
8. If you notice: excessive motion at the lower back, a rounding forward of the shoulders, or external rotation at the hip joint - these are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.
Benefits
Running Plank Benefits
Running planks not only train your abs, but also your hips and thighs. Because of the twisting movements in the exercise, crossover planks target the oblique muscles on the sides of your belly.
