Planks are a tough move. Have you ever tried holding one for a minute or longer? Man, your whole body starts to shake and convulse. And during all of that uncomfortable pain your core is getting a crazy workout.

So why the heck would you want to put the plank in motion? Simple: doing so will recruit the shoulders, triceps, and chest. Now, when we say “ walking” you’re using your arms — not your legs. Here’s how to execute the walking plank:

Get into a push-up position and bend your elbows so your body weight rests on both forearms. You’re now in a standard plank position. Next, put one hand onto the ground as if you’re going to move into a push-up position, and then bring the other hand up so you are in a push-up position. Hold that for a beat.

Now reverse the direction as you lower yourself back to a plank position one arm at time. Keep your core and glutes engaged throughout the move and prevent your body from twisting. At times as the reps build up,it’ll want to, so hold strong. Do not allow your hips to sag or your back to round.

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