Front Plank with Arm and Leg Lift

The Front Plank with Arm and Leg Lift is a challenging variation of the traditional plank exercise that targets multiple muscle groups simultaneously. It is an excellent exercise for strengthening your core, improving stability, and enhancing overall body control. By lifting one arm and the opposite leg, you engage your deep core muscles, glutes, and lower back muscles, making it a highly effective full-body exercise. This exercise requires you to start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to toe. By keeping your core engaged and maintaining a neutral spine, you set a solid foundation for the movement. From there, you will lift one arm slowly and extend it straight in front of you, while simultaneously lifting and extending the opposite leg behind you. It's important to keep your hips level and avoid any twisting or tilting of the body throughout the movement. The Front Plank with Arm and Leg Lift not only strengthens your core muscles but also improves your balance and coordination. As you extend your arm and leg, you challenge your stabilizing muscles to work harder, helping to improve proprioception and overall body awareness. Additionally, this exercise can be modified based on your fitness level by performing it on your knees or with a stability ball. To make the most out of this exercise, focus on maintaining proper form and control rather than speed. Aim for a slow and controlled movement, ensuring that your core is actively engaged throughout the entire exercise. Start with a few repetitions on each side and gradually increase the duration as you gain strength and stability. Remember to always listen to your body and stop if you experience any pain or discomfort. As with any exercise, it's always a good idea to warm up before attempting the Front Plank with Arm and Leg Lift to prepare your muscles for the challenge.

Instructions

• Start by getting into a plank position on your forearms and toes, with your elbows directly under your shoulders.
• Engage your core by drawing your belly button towards your spine, and keep your back flat.
• Extend your right arm straight out in front of you while simultaneously lifting your left leg off the ground.
• Hold this position for a couple of seconds while maintaining stability and balance.
• Lower your right arm and left leg back down to the starting position.
• Repeat the same movement with your left arm and right leg, extending them out in front of you and lifting them off the ground.
• Continue alternating sides for the desired number of repetitions or time.
• Remember to breathe steadily throughout the exercise and avoid holding your breath.

Tips & Tricks

• Maintain proper form throughout the exercise.
• Engage your core muscles to stabilize your body.
• Focus on controlling your movements rather than speed.
• Keep your head in a neutral position to avoid strain on your neck.
• Breathe steadily and avoid holding your breath.
• Start with shorter holds and gradually increase the duration.
• Gradually increase the number of repetitions as you progress.
• Balance and engage your body evenly on each side.
• Listen to your body and rest when needed.
• Combine the exercise with a well-rounded fitness routine for optimal results.