Plank with Arm and Leg Lift

Plank with Arm and Leg Lift is an advanced variation of the traditional plank that improves core strength, balance and stability. This exercise specifically targets the abdominal muscles, back, shoulders and glutes, and provides a full body workout.

Correct Form and Technique

How to perform the Plank with Arm and Leg Lift correctly:

1. Starting position: Get into a high plank position, with your arms straight and hands placed directly under your shoulders. Keep your body in a straight line from head to heels.
2. Raise and raise: Raise your right arm and left leg at the same time and extend them in a straight line. Hold the position for a moment before lowering your arms and legs back to the starting position.
3. Switch sides: Repeat the movement with the opposite arm and leg.
4. Breathe: Exhale when you raise your arms and legs, and inhale when you lower them back.

Common Errors

Avoid these mistakes to maximize the effect of the Plank with Arm and Leg Lift :

• Swaying hips: Keep your hips stable when lifting your arms and legs. Avoid twisting your body too much.
• Dropped shoulders: Keep the shoulders active and stable, and avoid sinking into the shoulder blades.
• For fast movements: Perform the lifts slowly and controlled to improve balance and muscle activation.

Modifications and Variants

Adapt or increase the intensity of the exercise with these variations:

• Beginner level: Perform the exercise on your knees to make it easier, or lift just one arm or leg at a time.
• Advanced level: Increase the challenge by using an unstable surface such as an exercise ball or balance pad.

Repetitions and Sets

Aim for 3 sets of 8-10 repetitions per side. This exercise is ideal for improving core stability and overall body control.