The Single Arm Plank exercise is an advanced variation of the traditional plank exercise that targets the core muscles, shoulders, and triceps. It is an excellent exercise for building core strength, stability, and improving overall body balance. In this article, we will discuss the proper technique, benefits, and variations of the Single Arm Plank exercise.
To perform the Single Arm Plank exercise, follow these steps:
The Single Arm Plank exercise primarily targets the core muscles, including the abdominals, obliques, and lower back. By performing this exercise, you can develop a stronger and more stable core, which is essential for overall body strength and balance.
The Single Arm Plank also engages the muscles in your shoulders and triceps. As you lift one arm off the ground, these muscles work to stabilize your body and maintain proper form. Over time, regular practice of this exercise can help to improve upper body strength and definition.
While performing the Single Arm Plank, you need to maintain balance and stability by engaging your core and glute muscles. This exercise challenges your body's balance and coordination, promoting improved proprioception and body awareness.
The Single Arm Plank is a compound exercise that activates multiple muscle groups simultaneously. In addition to the core, shoulders, and triceps, this exercise also engages the muscles in your back, chest, and legs. By incorporating the Single Arm Plank into your workout routine, you can enjoy a full-body workout and save time on individual exercises.
By strengthening the core and stabilizing muscles, the Single Arm Plank can help prevent common injuries, especially those related to poor posture and weak core muscles. Regular practice of this exercise can improve overall posture, reduce strain on the lower back, and enhance body alignment.
To increase the intensity of the Single Arm Plank exercise, you can add a leg lift. From the single arm plank position, lift one leg off the ground and hold for a few seconds. Lower it back down and repeat with the other leg. This variation targets not only the core but also the glutes and hamstrings.
Start in the single arm plank position, then rotate your torso and extend your top arm towards the ceiling. Hold for a few seconds before returning to the starting position. This variation targets the obliques and improves rotational stability.
Equip yourself with a set of dumbbells or kettlebells. While in the single arm plank position, perform a row motion by raising the weight towards your waist while keeping your elbow close to your torso. This variation primarily targets the back muscles.
The Single Arm Plank exercise is a challenging yet rewarding exercise that provides numerous benefits for your core, shoulders, and triceps. By incorporating variations of the Single Arm Plank into your workout routine, you can progressively strengthen and tone your upper body, improve balance and coordination, and reduce the risk of injury. Remember to always maintain proper form and gradually increase the difficulty level as you become stronger.
If you're looking for a gym, fitness club or yoga studio, you've come to the right place.
You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.
On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.
You can find gyms near you with amenities, courts, studios and equipments.
Use our map to find gym at your city or district.
In Gym Navigator you can find list of exercises with movies for many body parts.
You can browse exercises catalog and find exercises the best of you.
You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.