How to Do
How to Do Alternating Plank Leg Lifts
The alternating plank leg lifts should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the alternating plank leg lifts.
Beginning
Beginning Plank Leg Lifts
1. Start in a typical plank position, with your arms and legs straight and your shoulders higher than your wrists.
2. Raise your left leg and right arm off the floor at the same time. Hold the position for 1 second.
3. Return the other arm and leg to the floor, then repeat with the opposing arm and leg.
Movement
Plank Leg Lifts Movement
1. Start off in a plank position except that both of your knees will be on the ground.
2. To get there, position yourself as though you're preparing to do a pushup. Bend at your elbows so that they form 90 degree angles and hold yourself up by your forearms.
3. To start this exercise, place one hand on the ground by your chest, followed by the other hand, and push yourself off the ground using your hands and knees to achieve a pushup stance.
4. From this position, kick one of your legs out to the side by keeping it straight, and then return it back. Bring your arms and knees back to the ground.
5. Bring yourself up off of the ground again and alternate legs with this movement. Repeat for repetitions.
Benefits
Plank Leg Lifts Benefits
Plank leg lifts are a full-body workout that works your core, legs, glutes, and shoulders. They can be done anyplace. This workout tones and strengthens your entire body, improves your posture and stability, reduces body fat, and speeds up your metabolism.
