Alternate arm leg plank hold

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Latissimus Dorsi, Erector Spinae, Iliopsoas

How to do it

1. Start in a plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
2. Lift your right arm and left leg simultaneously, extending them straight out while maintaining balance. Hold this position for a brief period of 1-2 seconds.
3. Lower your right arm and left leg back to the plank position.
4. Lift your left arm and right leg simultaneously, extending them straight out and holding for a brief period of 1-2 seconds before returning to the plank position.

Form tips

• Keep your core engaged throughout the exercise to maintain stability and prevent your hips from sagging.
• Perform the movement slowly and with control to maximize muscle engagement and maintain balance.
• Breathe steadily, exhaling as you lift your arm and leg and inhaling as you hold the position.