“Plank” position is one of the most effective exercises for activating muscles and moving the whole body, so that why we will present this plank exercise. And since standing in the standard “plank” position can be very boring, we include a variation of this position which affects not only the hands and abdominal muscles, but also the upper back, along with the order of how you should do it.
This exercise requires a set of weights. It is an exercise that strengthens the upper back and core. So take a pair of weights 10 to 15 pounds and get ready to do this exercise.
-This exercise starts in a high-plank position, holding a set of 10- to 15-pound weights in your hands and your hips need to be lifted and your body in one straight line.
-You need to place your hands a bit closer together, than a regular plank, because this will help you to keep you stable.
-Then row your right arm up, keeping it close to your body and your elbow need to go past your back as you row towards your chest.
-Next you need to bring your right arm back to the starting position. And then repeat with your left arm.
-A few form notes: You need to make sure you don’t rotate your body or shrug your shoulders as you row. Also, you need to do your best to keep your hips stable. Then make sure you’re using your back to power the movement and not just your arm.
-You need to do six to eight reps per side.
Tightened butt- The exercise is directed to the gluteal muscle and back of the legs. This way you will not only get the desired shape of the buttocks, but you will also get rid of cellulite.
Flat stomach – When the whole body is tense, the abdominal muscles are activated automatically – both the lower and the lateral.
Tightened hands – It is quite obvious that, along with the butt and stomach, this exercise intensively trains hands as well because half of the body weight is maintained.
Strong Arms – During the exercise the muscles of the lower back, as well as the shoulders and neck, are activated.
Source: Team Fitness Training