How To Do a Walkout in to Plank

Do you sit down ALL day? Hamstrings tight? Core switched off? These muscle’s are so important to your body. BodyFit.Tv have the perfect exercise to fix this!

Read our ‘How to do a Walkout in to Plank’ blog to spice up your HIIT routine and to stretch those legs and strengthen that core today.

Believe it or not, your hamstrings (the muscle that runs from your bottom to the back of your knee) is one of the most important muscles in your body. When your sitting down all day, the hamstring in contracted (tensed). If this isn’t stretched out, you’ll have tight hamstrings, which is not only restrictive to your day to day activities, but your hips then start to become pulled, creating an imbalance, which will lead to other complications later on in life…together with your core, which is switched off when your sat in that chair, these two parts of the body serve a massive part in your everyday life.

 

The Walkout in to Plank

The walkout in to a Plank exercise  is a lower body and core exercise. Your hamstrings, Glutes, Calves and core all get worked in this exercise.

This exercise can be completed using just bodyweight so it can be done anywhere and can easily be included in your HIIT workouts, it also has a number of variations so you can make it harder, the stronger you get.

  • Start Position —Starting with your feet hip width apart.
  • Execution —Keeping your legs as straight as you possibly can, drop down until your palms touch the floor. From there, walk out, on your hands, until your hands are under your shoulders. Slowly drop on to your elbows and hold the plank for 3 seconds, then return to your starting position, reversing the process.

 

How to do a walkout into a Plank

Making the Walkout in to the Plank easier

Walkouts can be a frustrating exercise, especially if you have tight ones!. So we have given you a small variation to help you along the way to the full exercise!

Partial walkouts

This is exactly what it says on the tin. Perform the walkout as normal but bend your legs until your your palms touch the floor. From there, walk out, on your hands, until your hands are under your shoulders. Slowly drop on to your elbows and hold the plank for 3 seconds Walkout as normal and then return to starting position, bending at the knees. Try to get some kind of stretch though in the hamstrings.

Walkouts with a shorter Plank

Keeping your legs as straight as you possibly can, drop down until your palms touch the floor. From there, walk out, on your hands, until your hands are under your shoulders. Slowly drop on to your elbows and hold the plank for 1 seconds, then return to your starting position, reversing the process.

How to do a walkout into a Plank

Walkout in to Plank Variation:

How to do a walkout into a Plank

Walkout in to Plank (Doubled up)

Keeping your legs as straight as you possibly can, drop down until your palms touch the floor. From there, walk out, on your hands, until your hands are under your shoulders. Slowly drop on to your elbows and hold the plank for 3 seconds, Return to your palms then immediately drop down to your elbows again, back up to your hands then return to your starting position, reversing the process.

 

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