full planche
The full planche is an advanced bodyweight exercise that requires significant core strength, balance, and upper body control. It involves holding your body parallel to the ground, supported only by your hands, with no other contact points.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
absCORE
Secondary Muscles
shoulderschesttriceps
Instructions
- Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward.
- Engage your core and slowly shift your weight forward, lifting your feet off the ground.
- Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your feet back to the ground and return to the starting position.
- Repeat for the desired number of repetitions.
