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Front Plank with Arm Lift (push-up position)

Front Plank with Arm Lift (push-up position)

The Front Plank with Arm Lift, also known as the push-up plank, is an effective exercise that primarily targets your core muscles while also engaging your upper body. This exercise is a variation of the traditional plank and adds an extra challenge by incorporating arm movements. It is a versatile exercise that can be performed at home or in the gym, without the need for any special equipment. To perform a Front Plank with Arm Lift, start by getting into a push-up position with your hands directly under your shoulders, fingers pointing forward. Engage your core muscles by drawing your navel towards your spine and squeezing your glutes. Keep your body in a straight line from head to heels, maintaining a neutral spine throughout the exercise. Once you are in the proper starting position, begin the movement by lifting one arm off the ground, extending it straight out in front of you. Keep your body stable and avoid any rotation or movement in your hips or shoulders. Hold the lifted arm for a few seconds before returning it to the ground. Repeat the exercise with the opposite arm, alternating sides for the desired number of repetitions. The Front Plank with Arm Lift challenges your core stability and strength, while also engaging your shoulders, chest, and arms. By adding the arm lift, you increase the demand on your core muscles to resist rotational forces, further enhancing the benefits of the exercise. Remember to focus on proper form and alignment during the Front Plank with Arm Lift. Avoid sagging or raising your hips, as this can strain your lower back. Start with a modified version, such as performing the exercise on your knees, if needed, and gradually progress to the full push-up position as your core strength improves. Incorporate the Front Plank with Arm Lift into your regular workout routine to strengthen your core, improve stability, and enhance overall upper body strength. It can be included in a circuit training routine or performed as a standalone exercise. As with any exercise, proper nutrition and hydration are essential to support your fitness goals.

Instructions

  • Assume a push-up position on the mat, with your hands directly under your shoulders and your legs extended behind you.
  • Engage your core by tightening your abdominal muscles.
  • Keeping your body in a straight line from head to toe, lift one arm off the ground and extend it straight out in front of you.
  • Hold the position for a few seconds, focusing on stabilizing your body without letting your hips sag or rotate.
  • Lower your arm back down to the mat and repeat the movement with the other arm.
  • Continue alternating arms for the desired number of repetitions or duration.
  • Remember to breathe evenly throughout the exercise and keep your neck relaxed.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability
  • Keep your body in a straight line from head to heels
  • Focus on squeezing your glutes to help support your lower back
  • Start with short holds and gradually work your way up to longer holds
  • To progress, you can try lifting one arm at a time, or lifting one leg at a time
  • Avoid sagging or raising your hips
  • Breathe deeply and maintain a relaxed upper body
  • Ensure that your shoulders are directly over your wrists
  • If you feel any discomfort in your wrists, try using push-up handles or dumbbells for elevation
  • Listen to your body and take breaks when needed
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