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Front Plank with Arm Lift

Front Plank with Arm Lift

The Front Plank with Arm Lift is a challenging exercise that targets multiple muscle groups, primarily your core and shoulders. This exercise requires you to hold a basic front plank position while adding an arm lift for an extra level of difficulty and engagement. While planks are great for building core strength, the arm lift adds an additional stability and coordination component. To perform the Front Plank with Arm Lift, start by getting into a plank position with your forearms resting on the floor, elbows directly under your shoulders, and your legs extended straight behind you. Engage your core and glutes to maintain a straight line from your head to your heels. Your feet should be close together. Once you are in a stable plank position, focus on lifting one arm off the floor and extending it straight in front of you while maintaining your balance and stability. Hold this position for a few seconds before returning your arm to the floor and repeating the movement with the other arm. Keep your body steady and avoid any rotation or sagging of the hips. The Front Plank with Arm Lift challenges your core muscles to work harder to maintain stability while also engaging your shoulders and upper back. It can improve your overall core strength, shoulder stability, and posture. As with any exercise, it is essential to maintain proper form and start with a variation that suits your fitness level. Remember to engage your core throughout the exercise, breathe steadily, and maintain a neutral spine. Aim for a controlled movement, focusing on quality rather than quantity. With consistent practice, the Front Plank with Arm Lift can be a valuable addition to your fitness routine, helping you build a stronger and more stable body.

Instructions

  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
  • Draw your shoulder blades down and back to engage your core and stabilize your upper body.
  • Lift your right arm off the ground and reach it straight out in front of you. Keep your body as stable as possible.
  • Hold the lifted arm position for a few seconds, then lower it back down to the ground.
  • Repeat the arm lift with your left arm.
  • Alternate lifting each arm for the desired number of repetitions or time.
  • To increase the challenge, you can also lift one leg off the ground while maintaining the plank position.

Tips & Tricks

  • Engage your core muscles by activating your abdominal muscles and squeezing your glutes throughout the exercise.
  • Maintain a neutral spine by keeping your head, neck, and back in a straight line.
  • Focus on breathing deeply and evenly throughout the exercise to oxygenate your muscles.
  • Start with shorter durations and gradually increase your time in the front plank position to build your endurance.
  • Keep your body weight evenly distributed on your forearms and toes to avoid putting excessive strain on any one area.
  • Perform the arm lift by extending one arm forward while keeping your body stable and balanced.
  • Keep your hips level and avoid twisting or rotating your torso while lifting your arm.
  • Maintain a steady and controlled movement when lifting and lowering your arm to maximize muscle activation.
  • Visualize a straight line from your head to your heels, ensuring your body stays in alignment throughout the exercise.
  • Focus on quality over quantity, performing each repetition with proper form and technique.
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