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Front Plank with Arm and Leg Lift (push-up position)

Front Plank with Arm and Leg Lift (push-up position)

The Front Plank with Arm and Leg Lift, also known as the push-up position plank, is an effective core exercise that targets multiple muscle groups. In this exercise, you start by assuming a push-up position with your hands directly beneath your shoulders and your feet hip-width apart. The key difference is that instead of resting on your hands, you will be supporting your body weight on your forearms. Once in the proper position, engage your core, glutes, and shoulder muscles to maintain a straight line from your head to your heels. It is important to avoid sagging or arching your back during the exercise, as this can put unnecessary strain on your lower back. To take it up a notch, you can incorporate arm and leg lifts into the exercise. While keeping your body steady, lift one arm off the ground and extend it straight ahead. Simultaneously, lift the opposite leg off the ground and extend it straight back, maintaining balance and stability. Hold the lifted arm and leg for a few seconds, and then lower them back to the starting position. Repeat this movement on the opposite side, alternating back and forth. The addition of the arm and leg lifts adds an extra challenge to your core stability and engages the muscles in your shoulders, hips, and glutes. This exercise also helps to improve overall body control, balance, and posture. As with any exercise, it's important to always listen to your body and avoid any movements that cause pain or discomfort. Remember to focus on maintaining proper form throughout the exercise, and gradually increase the duration and intensity as your core strength improves. Include this exercise as part of a well-rounded fitness routine to enhance your overall strength and stability.

Instructions

  • Start by getting into a push-up position, with your body in a straight line from head to toes.
  • Engage your core muscles by tightening your abs and glutes.
  • Lift your right arm off the ground and extend it straight in front of you.
  • At the same time, lift your left leg off the ground and extend it straight behind you.
  • Hold this position for a few seconds while maintaining a straight body line.
  • Lower your right arm and left leg back down to the starting position.
  • Repeat the exercise, this time lifting your left arm and right leg.
  • Continue alternating sides for the desired number of repetitions or time.

Tips & Tricks

  • Maintain proper form by engaging your core and keeping your back straight.
  • Start with shorter holds and gradually increase the duration as you get stronger.
  • Focus on stability and balance by lifting one arm and the opposite leg at the same time.
  • Breathe steadily throughout the exercise to oxygenate your muscles.
  • Avoid sagging or hiking your hips by keeping your glutes engaged.
  • Progress the difficulty by adding a knee tuck or mountain climber motion.
  • Ensure your shoulders are directly above your wrists for optimal alignment.
  • Avoid locking out your elbows to prevent strain on the joints.
  • Keep your head aligned with your spine and avoid looking up or dropping your chin.
  • Listen to your body and give yourself rest days to prevent overtraining.
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