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Here’s How Dolphin Planks Strengthen Your Core

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A strong core is the foundation for a healthy and functional body. It not only helps you maintain good posture but also plays a crucial role in overall stability and preventing injuries. While traditional planks are well-known for their core-strengthening benefits, dolphin planks offer a dynamic twist on this exercise, specifically targeting the core muscles. In this article, we’ll explore how dolphin planks can help you achieve a rock-solid core and improve your overall fitness.

What Is a Dolphin Plank?

Before delving into the benefits of dolphin planks, it’s essential to understand what they entail. A dolphin plank is a modified plank exercise that primarily targets the core, including the rectus abdominis and the deeper transverse abdominis muscles. It is also an excellent exercise for strengthening the shoulders, arms, and back.

To perform a dolphin plank, follow these steps:

  1. Start in a forearm plank position, with your elbows directly beneath your shoulders.
  2. Keep your forearms parallel to each other and your palms flat on the ground.
  3. Engage your core, glutes, and legs to create a straight line from your head to your heels.
  4. Lower your hips down toward the ground while maintaining a straight back and tight core.
  5. Hold this position for as long as you can, aiming to increase your time as you progress.

Core-Strengthening Benefits of Dolphin Planks:

  1. Targeting the Rectus Abdominis:

Dolphin planks engage the rectus abdominis, the superficial muscle responsible for the classic “six-pack” appearance. This exercise helps tone and strengthen the front of your core, contributing to improved posture and a more defined midsection.

  1. Strengthening the Transverse Abdominis:

The transverse abdominis is a deep-lying muscle that acts as a natural corset, providing stability to the spine and pelvis. Dolphin planks specifically target this muscle, helping to enhance core stability and reduce the risk of lower back pain.

  1. Improving Shoulder and Arm Strength:

Maintaining the dolphin plank position requires the use of your shoulders, arms, and upper back muscles. As you hold the position, these muscles are engaged, leading to increased strength and endurance in your upper body.

  1. Enhancing Overall Posture:

A strong core is vital for maintaining good posture. By strengthening your core through dolphin planks, you can stand taller and reduce the risk of developing poor postural habits that can lead to discomfort and pain.

  1. Preventing Lower Back Pain:

One of the primary functions of the core is to support the spine. Strengthening the core through exercises like dolphin planks can help prevent lower back pain by providing better support to the lumbar region.

  1. Enhancing Functional Fitness:

A strong core is essential for everyday activities, such as bending, lifting, and twisting. Dolphin planks improve functional fitness, allowing you to move with ease and reduce the risk of injury during daily tasks.


Dolphin planks are a valuable addition to your fitness routine, as they specifically target the core muscles while also engaging the upper body. Regular practice of dolphin planks can help you achieve a strong and stable core, which, in turn, leads to improved posture, reduced risk of lower back pain, and enhanced functional fitness. So, if you’re looking to strengthen your core and enjoy the many benefits it brings to your overall well-being, make dolphin planks a regular part of your exercise regimen.

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