One Arm Front Plank

The One Arm Front Plank is an excellent exercise that targets your entire core, including your abs, lower back, and glutes. This challenging variation of the traditional front plank helps to enhance stability, develop muscular strength, and improve overall balance. By engaging only one arm for support, this exercise intensifies the demands on your core muscles, requiring them to work even harder to maintain proper alignment and stability. During the One Arm Front Plank, you position yourself in a face-down position with your forearms resting on the ground and your body lifted off the floor, supported by your toes and one forearm. It's important to maintain a straight line from your head to your feet, avoiding any sagging or raising of your hips. By focusing on maintaining a stable and strong position, this exercise activates the deep abdominal muscles, including the transverse abdominis, which helps to improve core stability. Incorporating the One Arm Front Plank into your workout routine can strengthen your core, enhance posture, and even contribute to reducing lower back pain. However, as this exercise places increased demands on your core muscles, it is essential to start with proper form and gradually progress in intensity and duration. Including this variation alongside other core exercises in your fitness regimen will provide a well-rounded approach to core training, helping you achieve increased strength, stability, and overall athletic performance.

Instructions

• Step 1: Start by getting into a push-up position on the floor, with your palms flat on the floor and your toes tucked under, keeping your body in a straight line from head to toe.
• Step 2: Extend your left arm straight in front of you, parallel to the floor, while keeping your right arm on the floor.
• Step 3: Engage your core muscles by drawing your navel towards your spine, and hold this position for the desired duration.
• Step 4: Repeat the exercise with your right arm extended in front of you.
• Step 5: Remember to breathe and maintain a stable and aligned body position throughout the exercise.

Tips & Tricks

• Focus on engaging your core muscles throughout the exercise.
• Keep your body in a straight line from head to toe.
• Start with shorter holds and gradually increase the duration.
• Keep your breathing steady and avoid holding your breath.
• Don't let your hips sag towards the ground.
• To make it more challenging, lift your opposite arm and leg off the ground.
• Ensure you have proper wrist alignment, with your forearm vertical and your wrist directly below your shoulder.
• If you feel any discomfort or pain in your lower back, modify the exercise by performing it on your elbows instead of your hand.
• Practice proper form and technique to maximize the benefits.
• Remember to warm up before attempting this exercise.