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Plank with Alternating Arm Lift

Improves core stability, shoulder strength, and endurance

Core & AbsBeginnerStrengthIsometric

At a glance

Muscles workedPrimary: Obliques. Secondary: core, shoulders
Muscle groupCore & Abs
DifficultyBeginner
TypeStrength · Isometric
Sets & reps4 sets × 10 each side
Estimated calories burned~28 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Start in a plank position with hands under your shoulders and toes on the ground.
  2. Step 2: Initiation — Engage your core, lift your hips, and balance on your hands and toes.
  3. Step 3: Mid-phase — Lift one arm off the ground, keeping it straight.
  4. Step 4: End-position — Hold for a brief moment, then lower your arm back down.
  5. Step 5: Return — Repeat on the other side.
  6. Step 6: Breathing and rhythm reminder — maintain a steady breathing pattern.
  7. Step 7: Safety note — avoid letting your hips sag or your back arch.

Coaching tips

Benefits

Improves core stability, shoulder strength, and endurance

Common mistakes

Letting hips sag, not engaging core

Make it harder

Increase the duration or add leg lift

Make it easier

Decrease the duration or remove arm lift

Breathing

Breathe naturally, inhale on prep, exhale on lift

Build a workout with this exercise

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.