The plank is a go-to exercise for core strengthening, but if you’re ready to elevate your workout, the Around the World Plank is the perfect full-body challenge. This advanced variation not only targets your core but also engages your shoulders, arms, glutes, and legs, making it a comprehensive exercise that pushes your limits. Whether you’re looking to enhance your core stability, improve your balance, or simply add variety to your fitness routine, the Around the World Plank offers a dynamic way to achieve your goals.
In this article, we’ll dive into what makes the Around the World Plank so effective, how to perform it correctly, and tips to incorporate it into your workout routine for maximum benefit.
What Is the Around the World Plank?
The Around the World Plank is an advanced plank variation that involves moving your arms and legs in a circular motion while maintaining a stable core. This exercise challenges your balance, coordination, and overall strength as you shift your weight and control your body through each movement. The continuous motion engages multiple muscle groups, making it a full-body workout that intensifies the traditional plank.
How It Works
In the Around the World Plank, you start in a standard plank position and then lift each limb one at a time, moving them in a controlled circular motion. This motion challenges your stability and forces your core muscles to work harder to keep your body aligned.
The exercise can be broken down into the following key movements:
- Lift and Move Right Arm: While keeping your core tight, lift your right arm off the ground and move it in a circular motion, placing it back down.
- Lift and Move Left Arm: Repeat the circular motion with your left arm.
- Lift and Move Right Leg: Lift your right leg, move it in a circular motion, and return it to the starting position.
- Lift and Move Left Leg: Finally, perform the circular motion with your left leg.
This sequence completes one “Around the World” rotation, and you can continue for multiple repetitions to increase the intensity.
Benefits of the Around the World Plank
Incorporating the Around the World Plank into your routine offers several unique benefits:
1. Enhanced Core Stability
The continuous motion in the Around the World Plank requires your core muscles to remain engaged throughout, enhancing stability and strength. This helps build a more resilient core that supports better posture and reduces the risk of injuries.
2. Full-Body Engagement
Unlike traditional planks that primarily focus on the core, the Around the World Plank engages your entire body. Your shoulders, arms, glutes, and legs are all activated as you move through the circular motions, making it a comprehensive exercise that targets multiple muscle groups simultaneously.
3. Improved Balance and Coordination
The dynamic nature of the Around the World Plank challenges your balance and coordination, requiring you to control your movements carefully. This can lead to improvements in your overall body control, which is beneficial for both athletic performance and everyday activities.
4. Increased Upper Body and Lower Body Strength
As you lift and move each limb, your upper and lower body muscles work to stabilize and support your movements. Over time, this can lead to increased strength in your shoulders, arms, glutes, and legs.
5. Mental Focus and Discipline
The Around the World Plank requires concentration and mental discipline to perform correctly. By maintaining focus and control throughout the exercise, you’ll not only improve your physical abilities but also build mental toughness.
How to Perform the Around the World Plank
To maximize the benefits of the Around the World Plank, it’s essential to perform the exercise with proper form. Here’s a step-by-step guide to help you master this challenging move:
1. Starting Position
- Begin in a standard high plank position with your hands directly under your shoulders, your body in a straight line from head to heels, and your feet hip-width apart.
- Engage your core by pulling your belly button toward your spine, and ensure that your hips are level.
2. Lift and Move Right Arm
- While keeping your core stable, lift your right arm off the ground and move it in a controlled circular motion. Reach forward, out to the side, and then bring it back to its starting position.
- Focus on maintaining your balance and keeping your hips and shoulders level throughout the movement.
3. Lift and Move Left Arm
- Repeat the same circular motion with your left arm, maintaining the same focus on balance and stability.
4. Lift and Move Right Leg
- Lift your right leg off the ground and move it in a controlled circular motion, reaching out to the side and back before returning it to the starting position.
- Keep your core engaged and avoid letting your hips sag or twist.
5. Lift and Move Left Leg
- Finally, perform the circular motion with your left leg, completing one full rotation “Around the World.”
6. Continue the Sequence
- Continue moving your arms and legs in a circular pattern, aiming for 2-3 full rotations. As you build strength and endurance, increase the number of rotations or add more sets.
Tips for Mastering the Around the World Plank
The Around the World Plank is a challenging exercise that requires focus and control. Here are some tips to help you master it:
1. Start with the Basics
If you’re new to planking or haven’t yet mastered the traditional plank, start with the basics. Build your core strength and stability with standard planks before progressing to the Around the World variation.
2. Focus on Form
Proper form is essential to avoid injury and maximize the effectiveness of the exercise. Ensure that your body remains in a straight line, your core is engaged, and your movements are controlled. If you notice your form slipping, take a break, reset, and try again.
3. Use a Mirror or Partner
To ensure that you’re maintaining proper alignment, consider using a mirror or asking a workout partner to check your form. This feedback can help you make necessary adjustments and avoid common mistakes.
4. Progress Gradually
The Around the World Plank is an advanced exercise, so it’s important to progress gradually. Start with fewer rotations and shorter holds, then gradually increase the duration and intensity as your strength improves.
5. Incorporate into Your Routine
To get the most out of the Around the World Plank, incorporate it into your regular workout routine. Aim to perform the exercise 2-3 times per week as part of your core training or full-body workout.
Variations to Challenge Yourself Further
Once you’ve mastered the Around the World Plank, try these variations to add even more challenge:
1. Weighted Around the World Plank
- Hold a light dumbbell in each hand while performing the circular arm motions. This adds resistance, increasing the challenge for your shoulders and core.
2. Around the World Plank with Leg Lifts
- Add a leg lift after each circular motion, lifting your leg off the ground and holding it for a few seconds before returning to the starting position.
3. Single-Arm Around the World Plank
- Perform the circular motions with one arm while keeping the other arm stationary, then switch sides. This variation increases the demand on your core and shoulder stability.
4. Around the World Plank on a Stability Ball
- Place your feet on a stability ball while performing the exercise. The unstable surface increases the challenge for your core and balance.
Conclusion: Mastering the Around the World Plank
The Around the World Plank is a powerful exercise that offers a full-body core challenge. By incorporating this dynamic move into your workout routine, you’ll enhance your core stability, improve your balance, and build strength throughout your entire body. Whether you’re a seasoned athlete or looking to elevate your core training, the Around the World Plank provides a versatile and effective way to achieve your fitness goals. With consistent practice and attention to form, you’ll be able to master this exercise and enjoy the many benefits it brings to your overall health and well-being.
