Plank Kick Throughs | Illustrated Exercise Guide

Primary muscles: Core, shoulders
Secondary muscles: Legs, arms
Equipment: No equipment

PLANK KICK THROUGHS INSTRUCTIONS

1. Start in a plank position with your body in a straight line, your hands under your shoulders and your feet shoulder-width apart.
2. Lift your right hand and your left foot off the floor, rotate your hips to the right and kick your left leg to the right.
3. Rotate your hips to the left, return to plank position and then repeat on the opposite side.
4. Keep alternating sides until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your back flat, tighten the core and maintain your spine, head, and neck in a neutral position. Exhale as you rotate the hips and kick the leg under your body, and inhale as you return to the starting position.

EXERCISE BENEFITS

The plank kick throughs is a great exercise to tighten the core and strengthen the upper body. This exercise improves your posture and balance and boosts your cardiovascular fitness.

DEMONSTRATION

SETS AND REPS

Practice doing planks, side planks and the breakdancer kick first. Once you’ve improved your core strength, add 2 or 3, 30-second to 1-minute sets of the plank kick throughs to your workouts.

CALORIES BURNED

To calculate the number of calories burned doing plank kick throughs, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Plank leg extension pulses
Squat band front raise
Band reverse plank
Side lunge band lateral raise

WORKOUT ROUTINES