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Plank with arm raise

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Plank with arm raise

Plank with Arm Raise: A Powerful Exercise for Core and Shoulder Strength

Plank with Arm Raise

When it comes to full-body workouts, incorporating exercises that target both the core and upper body is essential. One such exercise is the Plank with Arm Raise, which combines the stability of the plank position with the challenging movement of raising alternate arms. This exercise not only engages your core muscles but also strengthens your shoulders, back, and arms. In this article, we will discuss the benefits, proper form, variations, and FAQs related to the plank with arm raise, allowing you to reap the full rewards of this powerful exercise.

Benefits of Plank with Arm Raise

The Plank with Arm Raise offers numerous benefits for your overall fitness and strength. Let's explore these benefits in detail:

  1. Core Strengthening: The primary target of this exercise is the core muscles, including the deep abdominal muscles and the muscles that control spinal stability. By maintaining a stable plank position while lifting one arm at a time, you engage and strengthen your core effectively.

  2. Shoulder Stability: The arm raise component of the exercise helps to improve shoulder stability and strength. By lifting one arm, you challenge your shoulder joint and the muscles surrounding it, including the deltoids and rotator cuff muscles.

  3. Upper Body Strength: The Plank with Arm Raise engages your upper body muscles, including the chest, triceps, and upper back. As you raise your arm, these muscles are activated to maintain stability and balance throughout the movement.

  4. Balance and Coordination: Performing the plank with arm raise requires good balance and coordination, as you have to maintain a stable plank position while lifting and lowering each arm. Regularly practicing this exercise can improve your overall balance and coordination skills.

  5. Posture Improvement: By strengthening your core, shoulders, and upper back, the Plank with Arm Raise can help improve your posture. The exercise targets the muscles that are often weakened by prolonged sitting and can assist in maintaining an upright and aligned posture.

Proper Form for Plank with Arm Raise

To derive the maximum benefits and prevent injury, it is crucial to maintain proper form while performing the Plank with Arm Raise. Follow these steps to ensure correct execution:

  1. Start by assuming a plank position on the floor with your forearms parallel to each other and shoulder-width apart. Your elbows should be directly beneath your shoulders, and your body should form a straight line from head to heels.

  2. Engage your core muscles by drawing your belly button toward your spine. This will provide stability and support throughout the exercise.

  3. Once you are in the proper plank position, lift your right arm off the ground and extend it directly in front of you, parallel to the floor. Keep your gaze fixed on the ground to maintain a neutral neck position.

  4. Hold the raised arm position for a brief pause before gently lowering it down to the starting position.

  5. Repeat the movement with your left arm, raising it parallel to the floor and then lowering it back down.

  6. Continue alternating arm raises while maintaining a stable plank position for the desired number of repetitions or duration.

Variations of Plank with Arm Raise

To add variety and challenge to your workouts, here are some popular variations of the Plank with Arm Raise:

  1. Weighted Plank with Arm Raise: For an extra challenge, you can hold a dumbbell or other weighted object in the hand that is raised. This variation increases the resistance, making it more demanding for your core and upper body.

  2. Side Plank with Arm Raise: Instead of performing the exercise in a traditional plank position, you can try it in a side plank position. This variation intensifies the engagement of your oblique muscles and challenges your lateral stability.

  3. Plank with Leg Raise: Similar to the arm raise, this variation involves lifting and lowering one leg at a time while maintaining the plank position. It targets the core, glutes, and hamstrings, providing a full-body challenge.

Frequently Asked Questions (FAQs)

Q: Is the Plank with Arm Raise suitable for beginners?

A: Yes, the Plank with Arm Raise can be modified to suit beginners by starting with a modified plank position on your knees instead of full plank position on your toes. Gradually progress to the full plank position as your strength and stability improve.

Q: How many repetitions should I perform?

A: Aim for 8-12 repetitions per arm for 2-3 sets. As you become more comfortable with the exercise, you can increase the number of repetitions or duration.

Q: Can I do the Plank with Arm Raise every day?

A: It is recommended to allow at least one day of rest between sessions to promote muscle recovery and prevent overuse injuries. The Plank with Arm Raise can be incorporated into your regular strength training routine, 2-3 times per week.

Q: Can the Plank with Arm Raise help me lose belly fat?

A: While the Plank with Arm Raise is an effective exercise for toning and strengthening your core, it alone cannot spot-reduce belly fat. To achieve overall fat loss, a combination of regular exercise, a balanced diet, and maintaining a calorie deficit is recommended.

In Conclusion

The Plank with Arm Raise is a highly beneficial exercise that targets both the core and upper body muscles. By maintaining proper form and progressing gradually, you can strengthen your core, improve shoulder stability, enhance upper body strength, and achieve better balance and coordination. Remember to incorporate variations and listen to your body's capabilities and limits. With consistent practice, the Plank with Arm Raise can become a valuable addition to your fitness routine for a stronger and more functional body.

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