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Core and abs · Strengthening

Plank with Alternating Arm Lift

Plank with alternating arm lifts, 3 sets, hold for 20 seconds each

Illustration of the Plank with Alternating Arm Lift exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Description: Assume a plank position, with your body well aligned and your abdominal muscles contracted. Slowly lift one arm in front of you without moving the rest of the body, then lower it and alternate with the other arm. Ensure that you do not rotate the pelvis or arch the lower back during the exercise.

Tips: Keep your gaze towards the floor to maintain neck alignment, breathe regularly, and engage your core muscles to stabilize your body.

Progression: Gradually increase the duration of each hold by 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Plank position on hands and feet, body aligned
Clinical goal
Strengthen abdominal muscles and improve trunk stability
Also known as
plank with arm raise, alternating arm plank, dynamic plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.