Elbow Plank Exercise

Fitness and weight loss has become a fad today. Many trainers add some yoga poses to stretch and strengthen core muscles. Elbow plank pose is the most popular plank variation to stretch and challenge core muscles and increase balance.

What is elbow plank pose?

Elbow plank pose is an amazing pose that helps to stretch the legs and work on upper arms. It also strengthens the shoulders and works out the core muscles. Also known as dolphin pose this pose is a part of stretches for weight loss and fitness.  After a brisk walk or run it is better to stretch your body and relax all the muscles. Your workout routine is incomplete without a dose of plank poses. Plank pose should be a must for all yoga practitioners and fitness enthusiasts. This pose also helps to improve body balance. For those who are suffering from arthritis consult your doctor before performing this pose.



  • Begin on your hands and knees. Align your wrists directly under your shoulders, and your knees under your hips.
  • Lower your elbows to the floor directly beneath your shoulders. Keep your forearms parallel to each other.
  • Rest your palms on the ground flatly.
  • Tuck your toes and step back with your feet, bringing your body and head into one straight line. Align your heels over your toes.
  • Keep your head in a line with your spine and look between your hands.
  • Firm your shoulder blades into your back.
  • Keep your entire body should be in a straight line.
  • Hold the pose while breathing smoothly for a couple breaths. Advanced practitioners and those using the pose to build stamina can hold for up to 2-3 minutes. To release the pose, slowly lower onto your knees.

elbow plank




Also known as Dolphin plank helps to work the back and shoulder muscles. It also strengthens your upper arms. It stretches the arms, shoulders, calf muscles, hamstrings, and arches.

It helps to sculpt your waist and improve your posture. You can get a well-toned belly. It also reduces lower back pain and helps you to be more flexible. It increases your balance. Elbow Planks also develop isometric strength in your core, which helps you stand up straight or sit up straight for long periods of time.

It helps to calm the brain, release tension and uplift your mood. Even those suffering from depression can perform this pose and benefit from it. It is ideal as a mood enhancer. This is an effective de-stressing exercise.

After the age of 30 women are prone to osteoporosis. Elbow plank pose helps to prevent osteoporosis.


In case you’re unable to perform Dolphin plank pose you can rest your knees on the floor and perform half dolphin plank pose. If you’re newly started to work out then start with half plank pose. Gradually you can move on to elbow plank.

You can also lift one leg towards the ceiling and stretch your inner thighs. This variation of plank pose will help to strengthen leg muscles and increase balance. You can also try to lift one arm, instead of leg. More advanced users can try a superman plank.

Another variation of plank pose is to elevate your legs and rest it on a bench. With your elbows firmly in the ground, your lower body is lifted upward and your toes are resting on a bench. In this way, you challenge event more your core muscles.


Dolphin plank is the most efficient when it’s performing in correct alignment! Keep the following information in mind when planking:

  • Do not allow your hips and butt to sag too low or poke too high — it’s important to keep your body in one straight line, from shoulders to heels.
  • Keep your shoulders aligned directly over your elbows.
  • Contract your traps (upper back muscles) and lats (mid-back muscles) to prevent the shoulders and upper back from rounding.
  • Squeeze your glutes to prevent arched back

Elbow plank can strengthen your core and shoulders fast! Practice the pose several times a week to tone your muscles and re-gain focus. Try holding Dolphin Plank for extended periods to build stamina, focus, and endurance.