Instructions:
- 1Assume a full push up position with arms extended and hands shoulder width apart
- 2Keep your body as flat as possible
- 3Slowly lift one arm off the floor and extend straight out ahead of you
- 4Return your arm to its original position
- 5Repeat this movement on the other side
Tips:
- Maintain a strong, tight core to prevent hips from swaying
- Avoid any twisting or rotation
- Make smooth, controlled movements
- Look down to keep your neck in line with your spine
All About Plank Arm Lifts: A Comprehensive Guide
Plank arm lifts, also known as plank arm raises or elbow plank arm lifts, are a fantastic bodyweight exercise that primarily targets the back and waist. This exercise not only helps in strengthening your core but also engages various muscle groups, providing a full-body workout experience.
Muscles Worked
When performing plank arm lifts, the primary muscles engaged include:
- Latissimus dorsi
- Trapezius
- Rhomboids
- Rectus abdominis
- Obliques
Additionally, the exercise activates the muscles in your arms and shoulders, making it an efficient way to enhance upper body strength.
Benefits of Plank Arm Lifts
Incorporating plank arm raises into your fitness routine offers numerous benefits:
- Core Stability: Plank arm lifts challenge your core stability, improving balance and coordination.
- Upper Body Strength: This exercise targets the arms and shoulders, helping to build strength.
- Improved Posture: Strengthening the back and core can contribute to better posture, reducing the risk of injuries.
- Functional Fitness: This movement mimics daily activities that require coordination and balance, enhancing overall functional fitness.
How to Perform Plank Arm Lifts
To execute plank arm lifts effectively, follow these instructions:
- Start in a plank position, ensuring your body forms a straight line from your head to your heels.
- Engage your core and keep your hips level throughout the movement.
- Lift one arm towards the ceiling, rotating your torso slightly, then lower it back down.
- Alternating sides, repeat the movement while maintaining a stable plank position.
Tips for Success
Here are some useful tips to maximize your effectiveness while performing plank arm lifts:
- Maintain a slow and controlled motion to ensure stability and engagement of the core muscles.
- Focus on proper breathing, exhaling as you lift your arm and inhaling as you lower it.
- If you feel your hips sagging, consider modifying the exercise by keeping your knees on the floor until you develop more strength.
In summary, plank arm lifts are a beneficial exercise for those looking to improve core and upper body strength. Whether you are a beginner or an experienced fitness enthusiast, integrating this exercise into your routine can lead to significant improvements in strength and endurance.