Plank with arm lift
The front plank with arm lift is a core-strengthening exercise that enhances stability and balance. It primarily targets the abdominal muscles, lower back, shoulders, and glutes. By lifting an arm while maintaining a plank position, it intensifies the workout, engaging the obliques and enhancing shoulder stability. Athletes benefit from this exercise as it improves overall core strength, which is crucial for performance in various sports. Enhanced stability and balance reduce the risk of injuries and improve posture and functional movement.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Duration |
Community Averages
0:00:52
Avg. duration
Popularity
* Based on data from the Blaze community
Description
- 1Start on your hands and knees with your hands directly under your shoulders.
- 2Extend your feet backward, placing them shoulder-width apart and straightening your body.
- 3Raise your right arm and left leg off the floor, keeping them straight, and hold for 5 to 10 seconds.
- 4Return your arm and leg back to the starting position.
- 5Now, raise your left arm and right leg off the floor, keeping them straight, and hold for 5 to 10 seconds.
- 6Return your arm and leg back to the starting position.
- 7Continue alternating between raising your right arm with your left leg and raising your left arm with your right leg.
- 8Remember to breathe naturally throughout the exercise.
Tips & Tricks
Engage Your Core: Focus on engaging your core muscles throughout the entire exercise. This will help stabilize your body and prevent your lower back from sagging.
Keep Hips Square: Make sure to keep your hips square to the floor. Avoid rotating or tilting your hips as you lift your arm to maintain balance and form.
Smooth Movement: Lift your arm slowly and smoothly. Avoid jerky motions to maintain control and engage the right muscle groups.
Breathe: Don't forget to breathe! Inhale as you return your arm to the floor and exhale as you lift your arm. Controlled breathing aids in maintaining form and providing oxygen to your muscles.
Head Alignment: Keep your neck in a neutral position by looking down at the floor. This helps in aligning your spine and avoiding strain on your neck.
Lengthen Your Body: Imagine extending from the top of your head to your heels. This visualization will help you maintain a straight line from your head to your toes.
Foot Position: Position your feet shoulder-width apart for better stability. A narrower stance will make the exercise more challenging as it requires greater balance and core strength.
Avoid Excessive Rotation: Try to minimize any torso rotation. The goal is to keep your trunk as stable as possible while you extend and lift your arm.
Modify If Needed: If lifting your arm while maintaining plank form is too challenging, start by just holding the plank position first. Gradually add the arm lifts as your strength improves.
Quality over Quantity: It's better to do fewer repetitions with proper form than more repetitions with poor form. Focus on quality to get the most out of the exercise and prevent injury.
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