肘到手平板支撑

A core stability exercise where you transition from a high plank to an elbow plank and back, engaging the abs, shoulders, and arms.

Instructions:

• Start in a high plank position, hands directly under shoulders, body in a straight line.

• Lower your right forearm to the mat, then your left, coming into an elbow plank.

• Press back up to a high plank, one arm at a time, starting with the same side.

• Keep hips stable and core engaged throughout the movement.

• Alternate the leading arm with each rep.

Common mistakes:

• Letting hips sway or rotate excessively.

• Dropping the head or arching the back.

• Moving too fast and losing control.