Alternate arm leg plank rest pause

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids

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. Then lower back to the plank position and pause for a few seconds.
3. Lift your left arm and right leg simultaneously, extending them straight out and return to the plank position and pause for a few seconds.
4. Continue alternating sides, lifting opposite arms and legs with a brief pause in 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 pause in the plank position.