Instructions:
- 1Start in a forearm plank position, legs extended and body straight
- 2Raise your right arm straight out to the side until it is at shoulder level
- 3Pause for a moment at the top of the raise
- 4Slowly return your right arm back to plank position
- 5Repeat the same process with your left arm
Tips:
- Make sure your hips stay square to the ground when raising the arm
- Control your movement, avoid any jerky action
- Keep your body straight throughout
- Keep the lifted arm parallel to the floor
Mastering the Plank Lateral Raise for Total Body Strength
The plank lateral raise is an effective exercise that targets multiple muscle groups, including the shoulders, waist, and core muscles, providing a comprehensive strength workout with just your body weight. Commonly referred to as plank side raises or side plank lateral raises, this exercise enhances stability and builds strength in the deltoid and abdominal muscles while also engaging the glutes and lower back.
Benefits of the Plank Lateral Raise
- Core Stability: Engaging the core during the exercise helps improve overall stability, which is essential for effective movement in daily activities and other workouts.
- Muscle Activation: This exercise effectively targets multiple muscle groups including the deltoids, gluteus maximus, pectoralis major, and abdominal muscles, promoting muscular endurance and strength.
- Balance and Coordination: Performing a lateral raise while in a plank position challenges balance and coordination, enhancing overall athletic performance.
How to Perform the Plank Lateral Raise
- Begin in a plank position with your body in a straight line from head to heels.
- While maintaining a stable core, lift your right arm straight up to shoulder height, keeping your body steady.
- Lower your arm back to the plank position and repeat on the left side.
Tips for an Effective Workout
- Maintain Proper Form: Keep your body straight and avoid sagging at the hips to maximize the benefits and prevent injury.
- Controlled Movements: Focus on slow, controlled movements to engage the muscles effectively rather than rushing through the exercise.
- Modify as Needed: If you're new to this exercise, you can perform a modified version by dropping to your knees while still maintaining the plank position.
Alternative Variations
For those seeking different challenges or modifications, consider variations like the side plank raises or a side plank raised leg. These alternatives can further enhance your workout routine while still engaging the same target muscle groups.
Incorporating the plank lateral raise into your fitness regimen can significantly elevate your strength training regimen, providing a well-rounded workout that captures the essence of core stability and muscle endurance. Whether you refer to it as the plank lateral arm raise or the side plank raises, the benefits remain undeniable.