Elbow Plank Ninja 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Elbow Plank Ninja is a dynamic core exercise performed from an elbow plank position that primarily targets the abs while engaging the obliques as a secondary muscle group. Using only bodyweight, it involves controlled movements such as shifting weight, rotating, or crawling side to side, which challenge core stability, improve shoulder endurance, and enhance overall body control. This exercise strengthens the deep core muscles, improves balance, and develops coordination between the upper and lower body while maintaining an isometric hold throughout the movement.
How to Perform
Start in a standard elbow plank position with your elbows directly under your shoulders, forearms flat on the ground, and body forming a straight line from head to heels.
Engage your core by pulling your belly button toward your spine and tightening your glutes.
Shift your weight slightly to one side while keeping your body stable and controlled.
Rotate your hips slightly toward the same side without dropping or twisting your lower back.
Return to the center position, maintaining a tight core and straight body alignment.
Repeat the shift and rotation to the opposite side, keeping movements smooth and controlled.
Continue alternating sides for the desired number of repetitions, ensuring your shoulders and hips remain level.
Breathe steadily throughout the exercise, exhaling during the shift and rotation, and inhaling as you return to center.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the entire movement to protect your lower back.
Maintain a straight line from head to heels to ensure proper body alignment.
Move slowly and controlled to maximize engagement of abs and obliques.
Avoid sagging hips or raising your butt too high to prevent strain.
Keep your elbows directly under your shoulders for stability.
Breathe steadily and avoid holding your breath during shifts and rotations.
Focus on small, precise movements rather than large, fast motions.
Engage your glutes and legs to support overall body stability.
Pause briefly at each side shift to maintain balance and core tension.
Start with shorter durations and gradually increase as your core strength improves.
How Not to Perform
Do not let your hips sag or drop, as this can strain your lower back.
Do not raise your butt too high, which reduces core engagement.
Do not lock your elbows or shoulders, which can cause joint strain.
Do not move too quickly or jerkily, which wastes energy and reduces muscle activation.
Do not twist your lower back instead of rotating from the hips.
Do not hold your breath, which can decrease stability and control.
Do not allow your shoulders to collapse or shrug toward your ears.
Do not neglect engaging your glutes and legs, which support core stability.
Do not overextend your side shifts, which can compromise balance and focus on abs.
Do not perform the exercise on an unstable surface without proper support.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
