Plank Circles
Plank Circles
Equipment: Dual Sided Disc Gliders
Difficulty: Advanced
Target Muscles: Core, shoulders, obliques
How to Perform Plank Circles
Step-by-Step Instructions:
- Place a glider disc under each hand
- Start in a forearm plank position
- Keep your body in a straight line from head to heels
- Engage your core and keep your hips level
- Move your forearms in small circular motions
- Complete circles in one direction
- Keep your torso as stable as possible
- Reverse direction for the next set
Recommended Sets & Reps:
- Intermediate: 2-3 sets of 8-10 circles each direction
- Advanced: 3-4 sets of 12-15 circles each direction
Form Tips:
- Keep your hips level - don't let them sag or pike
- Maintain a strong plank position throughout
- Make small, controlled circles
- Keep your core engaged the entire time
- Don't move too fast - maintain form over speed
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips sag toward the floor
- Piking hips up too high
- Making circles too large and losing form
- Not engaging core properly
- Holding your breath
- Rounding your shoulders
Modifications:
- Easier: Make smaller circles or perform regular forearm plank holds first
- Harder: Increase circle size, slow down tempo, or perform on hands instead of forearms
Benefits:
- Builds exceptional core strength
- Strengthens shoulders and stabilizers
- Improves core stability under movement
- Enhances body control
- Challenges anti-rotation core strength
- Great for advanced core training