Are you tired of traditional plank exercises that lack variety and challenge? Look no further than the plank with leg movement exercise! This effective and engaging exercise takes the classic plank to a whole new level by incorporating leg movements, adding an extra dimension to your core workout. In this article, we will delve into the details of this exercise, covering everything from its benefits to proper form and variations. So let's dive in and discover the secrets of the plank with leg movement exercise!
The plank with leg movement exercise offers numerous benefits for individuals of all fitness levels. Here are some of the key advantages of incorporating this exercise into your routine:
Core Strengthening: Like the traditional plank, the plank with leg movement primarily targets your core muscles, including the rectus abdominis, transverse abdominis, and obliques. However, by incorporating leg movements, this exercise engages your core even further, resulting in increased core strength and stability.
Improved Balance and Stability: The abductor and adductor muscles in your hips and thighs play a significant role in maintaining balance and stability. The leg movements in the plank with leg movement exercise help to strengthen these muscles, enhancing your overall balance and stability.
Increased Flexibility: As you move your legs in various directions during this exercise, you will notice an improvement in your hip mobility and overall flexibility. This can be especially beneficial for individuals who spend long hours sitting or have tight hip muscles.
Enhanced Coordination: Coordinating leg movements with the stability required for the plank position can be challenging initially. However, with practice, this exercise can improve your coordination skills and mind-body connection.
Calorie Burn and Fat Loss: Engaging multiple muscle groups simultaneously during the plank with leg movement exercise increases the calorie burn, making it an excellent addition to your fat-loss workout routine.
To perform the plank with leg movement exercise correctly and safely, follow these step-by-step instructions:
Starting Position: Begin by assuming a traditional plank position. Place your forearms on the ground, shoulder-width apart, and align your elbows directly below your shoulders. Extend your legs straight back and balance your body weight on your toes.
Engage the Core: Tighten your core muscles by pulling your belly button towards your spine. This engagement will help stabilize your pelvis and protect your lower back.
Leg Lift: While maintaining the plank position, slowly lift your right leg off the ground, ensuring that your hips remain parallel to the floor. Hold for a few seconds before lowering your leg back down.
Alternate Sides: Repeat the leg lift on the left side, holding again for a few seconds before lowering. Continue alternating sides for the desired number of repetitions or time.
To add variety and challenge to your plank with leg movement exercise routine, try these variations:
Single-Leg Plank: Instead of alternating leg lifts, perform the exercise by raising only one leg at a time and holding it in the air for an extended period before switching sides. This variation intensifies the engagement of your core muscles.
Plank Jacks: Begin in the traditional plank position and jump both of your legs outwards and back together, similar to doing jumping jacks. This variation adds a cardiovascular element to your plank exercise, making it more challenging and calorie-burning.
Mountain Climbers: Starting from the traditional plank position, bring one knee towards your chest and then swiftly switch to the opposite knee. This movement mimics climbing a mountain and increases the intensity of the exercise.
Follow these tips to maximize the effectiveness of your plank with leg movement exercise:
Focus on Proper Alignment: Maintain a straight line from your head to your heels throughout the exercise. Avoid sagging or arching your back.
Controlled Movements: Move your legs deliberately and with control. Avoid swinging or jerking movements, as this can strain your muscles and decrease the effectiveness of the exercise.
Breathe: Remember to breathe continuously during the exercise, inhaling deeply through your nose and exhaling through your mouth. Proper breathing can help you maintain stability and engage your core effectively.
Start Slowly: If you're new to the plank exercise or leg movements, start with easier variations and gradually increase the intensity as your core strength and stability improve.
The plank with leg movement exercise offers a versatile and effective way to strengthen your core, improve balance, and enhance overall stability. By implementing proper form and technique, along with trying out various challenging variations, you can take your plank exercise routine to new heights. Whether you're a beginner or an experienced fitness enthusiast, incorporating the plank with leg movement exercise into your routine will undoubtedly lead to a stronger, more stable core and improved overall fitness. So, strap on your workout gear, find your balance, and start planking with leg movements today!
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.