Front Plank With Leg Lift

The Front Plank with Leg Lift is a challenging and dynamic exercise that targets multiple muscle groups, helping to strengthen your core, glutes, lower back, and shoulders. This exercise is a variation of the traditional front plank and adds an extra challenge by incorporating leg lifts, which further engage your abdominal muscles and enhance stability. To perform the Front Plank with Leg Lift, you start by getting into the standard front plank position. Begin by lying face down on the floor, propping yourself up on your forearms, with your elbows directly beneath your shoulders. Your body should form a straight line from your head to your heels. Engage your core, squeeze your glutes, and make sure your shoulders and hips are aligned. Once you are in the proper front plank position, you can begin the leg lift component of the exercise. Lift one leg off the ground, keeping it straight and maintaining your balance. Hold this position for a few seconds, then gently lower your leg back down and repeat with the other leg. Continue alternating leg lifts for the desired number of repetitions or time. The Front Plank with Leg Lift is an excellent exercise for building core strength, stability, and balance. It challenges your muscles to work together, enhancing your overall functional fitness. Remember to maintain proper form throughout the exercise, breathing regularly, and not allowing your hips to sag or lift too high. By incorporating this exercise into your routine, you can take your core training to a whole new level and reap the benefits of a strong, stable, and toned midsection.

Instructions

• Start by lying face down on the floor.
• Place your forearms on the ground, with your elbows aligned directly below your shoulders.
• Extend your legs straight out behind you, with your toes touching the ground.
• Engage your core by drawing your navel towards your spine.
• Lift one leg off the ground, focusing on using your glutes and hamstring muscles.
• Hold the lifted leg in the air for a few seconds.
• Lower the leg back down and repeat the lift with the other leg.
• Continue alternating leg lifts for the desired number of repetitions or time period.
• Remember to maintain proper alignment, keeping your body in a straight line from head to toe throughout the exercise.
• Keep your breathing steady and controlled.
• To increase the intensity, you can hold the lifted leg higher or increase the duration of each lift.
• If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.

Tips & Tricks

• Engage your core muscles throughout the exercise.
• Maintain a straight line from your head to your heels.
• Keep your shoulders relaxed and away from your ears.
• Squeeze your glutes and thighs to lift your leg.
• Control the movement and avoid any jerking or swinging motions.
• Focus on your breath, exhaling as you lift your leg and inhaling as you lower it.
• Start with shorter holds and gradually increase the duration as you get stronger.
• For an added challenge, try lifting your leg higher or adding ankle weights.
• Listen to your body and modify the exercise if needed to avoid strain or pain.
• Include this exercise in your regular core workout routine to see progress over time.