Bodyweight Front Plank to Downward Dog
Strengthen your core & improve flexibility! Transition between plank and downward dog for a full-body workout.
The Bodyweight Front Plank to Downward Dog mainly works the core and chest, with help from the back, triceps and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Front Plank to Downward Dog Muscles Worked
Primary
Abdominals (rectus abdominis); Upper Chest (pectoralis major, clavicular head)
Secondary
Lats (latissimus dorsi); Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
Bodyweight Front Plank to Downward Dog Variations and Alternatives
How to do the Bodyweight Front Plank to Downward Dog
Start in a standard plank position: With your palms flat on the ground, arms straight, shoulders stacked above your wrists, legs extended behind you, and toes tucked under. Your body should form a straight line from head to heels, engaging your core and glutes.
Hold the plank position briefly to ensure your form is correct and you feel stable.
Move into the Downward Dog position: From the plank, push your hips up and back, driving your heels toward the ground. Your body should form an inverted "V" shape. Keep your hands firmly planted and aim to push your chest back towards your thighs.
Hold the Downward Dog pose for a moment, feeling the stretch through your shoulders, back, and hamstrings.
Return to the plank position by lowering your hips and bringing your body back to the starting straight line position.
Repeat the transition from plank to Downward Dog and back for the desired number of repetitions, typically 8-15, or for a set time interval, maintaining good form throughout the exercise.
Remember to breathe steadily and deeply throughout the movement, inhaling during the transition to Downward Dog and exhaling as you return to the plank position. Keep your movements controlled and deliberate to maximize muscular engagement and stability.
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Bodyweight Front Plank to Downward Dog FAQs
What muscles does the Bodyweight Front Plank to Downward Dog work?
The Bodyweight Front Plank to Downward Dog mainly works the core and chest, with help from the back, triceps and traps. The main muscles are the rectus abdominis and pectoralis major.
What equipment do you need for the Bodyweight Front Plank to Downward Dog?
None. The Bodyweight Front Plank to Downward Dog is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Front Plank to Downward Dog variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Alternating Leg Downward Dog, Body Rock to Down Dog and Dolphin Pose.
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