Elbow touches, also known as elbow planks or forearm planks, are a fantastic bodyweight exercise that strengthens your core, arms, and shoulders. They're a great alternative to traditional planks, offering a slightly different challenge. This guide will walk you through the proper form and variations to help you master this exercise.
Understanding the Elbow Touch Exercise
The elbow touch focuses on engaging your core muscles to maintain a stable plank position while performing controlled arm movements. This adds a dynamic element to the standard plank, improving stability and coordination. The key is to maintain a straight line from head to heels throughout the movement.
Benefits of Elbow Touches:
- Increased Core Strength: This exercise directly targets your abdominal muscles, obliques, and lower back, leading to a stronger, more stable core.
- Improved Shoulder Stability: Elbow touches challenge your shoulder muscles, enhancing their stability and strength.
- Enhanced Balance and Coordination: The controlled arm movements require excellent balance and coordination.
- Full Body Workout: While primarily a core exercise, elbow touches also engage your arms, legs, and glutes.
- Low Impact: Gentle on the joints, making it suitable for various fitness levels.
How to Perform Elbow Touches Correctly
Before you begin, ensure you have a comfortable, stable surface like a mat or carpet.
Step 1: The Starting Position (Plank)
- Begin in a plank position with your hands shoulder-width apart and your body forming a straight line from head to heels.
- Engage your core: Tighten your abdominal muscles to stabilize your body.
- Maintain a neutral spine: Avoid arching your back or letting your hips sag.
Step 2: The Elbow Touch
- Lower down to your forearms: Slowly bend your elbows and lower your body until your forearms are flat on the ground, keeping your elbows directly below your shoulders. Your body should still maintain a straight line.
- Controlled Movement: Avoid dropping quickly; control the descent.
- Return to Starting Position: Push back up to the starting plank position, engaging your arms and core.
Step 3: Repetitions and Sets
Start with 2-3 sets of 8-12 repetitions. As you get stronger, you can increase the number of sets and repetitions, or hold the elbow plank for longer durations.
Common Mistakes to Avoid
- Sagging Hips: This reduces the effectiveness of the exercise and can strain your lower back. Focus on keeping your hips up and your body in a straight line.
- Arching Your Back: This also compromises your form and can lead to injury. Engage your core to maintain a neutral spine.
- Rushing the Movement: Controlled movements are crucial. Avoid dropping quickly or jerky movements.
- Improper Hand Placement: Keep your hands shoulder-width apart and elbows directly beneath your shoulders to maintain proper alignment and reduce strain on your joints.
Variations of Elbow Touches
Once you master the standard elbow touch, you can try these variations to increase the challenge:
- Alternating Elbow Touches: Touch one elbow to the ground at a time, alternating sides. This adds a dynamic element and challenges your core stability.
- Elbow Touch to Knee: While in the forearm plank, bring one knee towards your opposite elbow, then return to the plank position. Repeat on the other side.
- Elevated Elbow Touches: Perform the exercise with your hands on an elevated surface, like a bench or step, to increase the difficulty.
Incorporating Elbow Touches into Your Workout Routine
Elbow touches are a versatile exercise that can be incorporated into various workout routines. You can include them as part of a core strengthening circuit, a full-body workout, or as a warm-up or cool-down activity.
By following these steps and paying attention to proper form, you can safely and effectively perform elbow touches and reap their numerous benefits. Remember to listen to your body and stop if you experience any pain. Good luck!
