Plank with arm lift

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:01:25 (h:mm:ss)

Description: Start on your hands and knees with your hands directly under your shoulders. Extend your feet backward, placing them shoulder-width apart and straightening your body. Raise your right arm and left leg off the floor, keeping them straight, and hold for 5 to 10 seconds. Return your arm and leg back to the starting position. Now, raise your left arm and right leg off the floor, keeping them straight, and hold for 5 to 10 seconds. Return your arm and leg back to the starting position. Continue alternating between raising your right arm with your left leg and raising your left arm with your right leg. Remember to breathe naturally throughout the exercise.

Exercise ID: 00130

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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