To raise your arm in a plank, you transition from a standard elbow plank position by lifting one arm at a time.
Understanding the Arm Plank Raise
The arm plank raise, often called the plank with alternate arm raise, is a dynamic variation of the standard elbow plank. It challenges your core stability and balance, while strengthening your shoulders. It's crucial to perform this exercise with proper form to avoid injuries and maximize its benefits.
Steps for Performing an Arm Plank Raise
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Starting Position: Begin in a standard elbow plank. Ensure your elbows are directly under your shoulders, your forearms are flat on the floor, your body is in a straight line from head to heels, and your core is engaged.
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Lifting the Arm: From the elbow plank position, slowly lift one arm off the ground, extending it forward while maintaining your balance.
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Returning to Starting Position: Gently return the extended arm to its starting position (forearm flat on the floor), ensuring a controlled movement.
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Alternate Arms: Repeat the lifting and returning movement with the other arm. Continue alternating arms for your desired number of repetitions or time.
Key Considerations
- Core Engagement: Maintain constant core engagement to stabilize your body and prevent lower back sagging or arching.
- Controlled Movement: Avoid jerky or fast movements. Focus on slow, controlled arm raises to effectively engage your muscles.
- Body Alignment: Maintain a straight line from your head to your heels. Avoid hip rotation or dipping.
- Breathing: Remember to breathe consistently throughout the exercise. Avoid holding your breath.
- Progression: If you're a beginner, you can start by just shifting your weight from side to side before attempting to fully lift an arm.
Practical Insights and Solutions
- Wobbling: If you wobble significantly, widen your stance a bit to increase your base of support.
- Pain: If you experience pain in your shoulders or lower back, stop the exercise and assess your form. Ensure you are not arching or sagging and are using a controlled movement.
- Modifications: A modified version of this movement involves shifting your weight to the side and holding that position for a second or two, prior to actually raising the arm off the ground.
Summary
In summary, arm plank raises are performed by alternating lifting one arm at a time from the elbow plank position, while maintaining core engagement and body alignment. It's a great exercise to challenge core strength and overall body balance. As stated in the reference, you get down into a typical elbow plank with your elbows right under your shoulders and then raise one arm at a time back and forth.
