Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleI have also observed how partner exercises can turn imaginative and efficient into a workout session.
This exercise helps tone up your muscles and develop a bond with your exercise partner.
Today, let me present the Double Plank exercise, which is extremely effective in building strength, coordination, and trust.
What is a Double Plank?
The Double Plank is a complex effective for strengthening the muscles of the core, to be done with a partner.
In it, one partner supports himself or herself on their forearms and toes while the second partner moves above him or her on the back or legs based on the type of exercise.
This exercise works for the muscles of the abdomen and back, as well as arms and legs, and helps to develop better coordination.
How to prepare for a double-plank
Many factors contribute to the final competency of the Double Plank and because of this, preparation is very crucial for safe implementation of Double Plank.
Follow these steps:
- Choose a Partner: Collaborate with someone you know well so that you won’t have issues of coordination.
- Find a Comfortable Space: A yoga mat or any other soft and safe surface should be used to avoid slipping during the exercise.
- Warm Up Properly: Stretch your limbs with basic warm-up exercises and movements that involve an element of cycling.
- Wear Supportive Gear: Choose clothes that one can move in and also give another person a good grip.
- Practice Simple Planks First: The independent plank is doable and comfortable for both parties involved.
- Plank Pose: Builds core, arm, and shoulder strength.
Warm-Up Exercises for Double Plank
Warm-up exercises help your body get ready for this particular type of exercise.
Here are a few recommendations:
- Joint Rotations: Swing arms to enhance circulation within the joints, rotate the shoulders, and twist hips to affect change.
- Dynamic Lunges: For better flexibility open your hips and spread the legs apart.
- Cat-Cow Stretch: They’re good for warming up successive spinal cords and any relative core muscles.
- Side Stretches: The next one is made of stretching your obliques to help improve the range of motion.
- Partner Breathing Exercises: Begin to sing in unison acknowledging team-like breathing.
- Side Plank: Makes the holding of the pose enhances concentration.
How to Perform a Double Plank: Step-by-Step Guide
Here is simple guide:
- Get into a strong forearm plank, keeping the body straight and core tight.
- Place hands on the base partner’s shoulders and toes on their hips or back.
- Adjust positions until steady, keeping the body aligned.
- Maintain for a few breaths, focusing on teamwork.
- Step off carefully and return to a resting position.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movements:
Body Part | Movement Type | Description |
Hands | Moving (Initially), Static | Move hands to support or stabilize the partner, then remain steady for balance. |
Core | Static | Engage core muscles to maintain alignment and provide strength for stability. |
Feet | Static | Keep feet grounded or placed firmly on the partner’s hips/back for balance. |
Shoulders | Moving (Initially), Static | Adjust shoulders to position correctly, then stay relaxed and steady. |
Legs | Static | Keep legs straight and strong to hold the position without strain. |
Benefits of Double Plank
Mental Benefits
- Tends to cause body strain and needs full attention to enable one to balance, coordinate, and move smoothly.
- It helps employers and employees establish communication with each other and confidence with the employer’s or employee’s counterpart.
- A partner undertaking the work relieves you of undue pressure since you have someone to answer to.
Physical Benefits
- Works the abs, obliques, and lower back muscles.
- Improves muscles that maintain the spine thus improving posture.
- Exercises the shoulders, arms, and legs apart from the core.
Variations of Double Plank
Double Crunch Plank: Add the next move, alternating knee tucks, if you wish to make the workout more intense.
Double Diagonal Planking: Slightly turn your belly for an oblique workout.
Double Knee Tucks in Plank: Both partners bend both knees towards the abdomen.
Double Plank Pose: Standard variation for basic stamina exercise.
Double Plank Fence: Perform it close to the wall to find extra support while performing the exercises.
Modifications for Beginners
If you’re new to planking, try these modifications:
Use your knees to increase support and make sure they are on the floor.
Crank your palms up using a support like a bench.
Shorten this duration to 10-15 seconds and then build up to that length.
Beginner Tips
Make sure to talk to your partner before the exercise and during the exercise.
Consistency of proper form trumps the prolongation of set time.
Employ individual practice sessions to get confidence in the events, as and when needed.
Expert Tips
To complete the exercise, you can try some of the more advanced variations or increase the difficulty level by elongating the hold times.
Breathing exercises should be used to increase the duration of the athlete’s performance.
Record your sessions as a way of tracking progress and the form your sessions are taking.
Safety Precautions
Do not try this exercise if you have an injured wrist, back, or shoulder.
They add that one should always warm up to minimize the chances of a strain.
In case you experience some discomfort or pain while exercising, do not continue the exercise.
Common Mistakes to Avoid
Arching or sagging your back.
Getting out of sync because you are not engaged from the core.
Case Study:
My personal experience about this Pose and also search on different forums. Reddit User (The_New_Renegade) Said its simple isometric nature, the fundamental plank is an exercise that is far too simple. A fit individual might perform the plank position. For more knowledge visit Reddit
VeryFit Life Final Words
The Double Plank is not just an exercise. It is an awesome way in which strength can be built and to make a bond with the partner stronger.
Beginning with a small-scale operation giving attention to good communication, and maintaining the process through the course of building.
Because of my past work in fitness coaching, I think this exercise can help you get more out of your exercise regime.
FAQs
Can beginners try the Double Plank?
Yes, with proper modifications and practice, beginners can enjoy this exercise.
When is the optimal frequency for performing the Double Plank?
Initiating two or three times a week, depending on the fitness levels of the person.
Can this exercise help with weight loss?
Yes, it involves many muscles and increases the rate of calorie expenditure.
Must this exercise be done with a partner?
Yes, the Double Plank is one workout created for two people to do simultaneously.
How do I avoid injuries?
Before starting the exercise, get into the correct positions, and talk with the other person during the exercise.
Source:
Admin. (2017, May 28). Double planking.. – that fit you.
Kelly, E. (2020, May 29). The worthwhile benefits of plank exercises. Healthline.