Front Plank With Leg Lift

The Front Plank with Leg Lift is an effective exercise that targets the core muscles while also engaging the glutes, lower back, and shoulders. This exercise is a variation of the traditional front plank, adding an additional challenge by incorporating leg lifts to further engage the muscles. To perform the Front Plank with Leg Lift, start by assuming a push-up position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core muscles by pulling your belly button towards your spine and squeezing your glutes. From this position, lift one leg off the ground, focusing on maintaining a stable and strong plank position. While lifting the leg, be careful not to tilt your hips or let your lower back sink towards the ground. Hold the leg lift for a few seconds before gently lowering the leg back down. Switch to the other leg and repeat the leg lift. Continue alternating legs for the desired number of repetitions or time. Remember to breathe throughout the exercise and maintain control and stability in your movements. The Front Plank with Leg Lift is an excellent exercise for strengthening your core and improving overall stability. It helps build a solid foundation for other functional movements and can be incorporated into your regular workout routine. However, ensure you have a strong foundation in core strength before attempting this exercise to avoid any strain or injury. Aim to gradually increase the duration or number of leg lifts over time to continuously challenge your muscles and see progress in your strength and stability.

Instructions

• Start by getting into a push-up position, with your hands directly below your shoulders and your body in a straight line from head to toe.
• Engage your core muscles by drawing your belly button in towards your spine.
• Lift one leg off the ground, keeping it straight and parallel to the floor.
• Hold this position for a few seconds, making sure to keep your abs and glutes tight.
• Slowly lower your leg back down to the starting position.
• Repeat the leg lift on the other side.
• Continue alternating legs for the desired number of repetitions or time.

Tips & Tricks

• Engage your core muscles by pulling your belly button towards your spine.
• Keep your body in a straight line from head to toe.
• Squeeze your glutes to maintain stability.
• Avoid arching your lower back - keep it flat and neutral.
• Start with shorter holds and gradually increase the duration as you become stronger.
• Focus on breathing deeply throughout the exercise to maintain proper form.
• To increase the challenge, try lifting your leg higher while maintaining proper alignment.
• Progress by performing the exercise on an unstable surface, such as a stability ball.
• Listen to your body and rest when needed - overworking muscles can lead to injury.
• To target your obliques, try adding a rotational component by lifting your leg and bringing it across your body.